| Member Since: Oct 19, 2010 Gender: Male Goal Type: Other Running Accomplishments: Arkansas Traveller 100: 1st Place; October 7, 2017
Arkansas Traveller 100: 1st Place; October 1, 2016
Arkansas Traveller 100: 15:36:33, 1st Place (Course Record); October 3, 2015
Arkansas Traveller 100: 15:59:12, 1st Place; October 4, 2014
War Eagle Tail Twister 50K: 4:07:12, 2nd Place; June 3, 2017
2017 New York City Marathon: 2:53:59; November 5, 2017
2013 Boston Marathon: 2:59:11; April 1, 2013
PR, Sleeping Bear Marathon: 2:45:41, 1st Place; October 7, 2012
PR, Soaring Wings Half Marathon: 1:20:33, 8th Place; October 29, 2011 Personal: Pride necessarily sprouts and grows; a pride that can only come from relentless kneading of unwilling flesh, painful months of grinding and burning away all that is heavy, all that is strength-sapping and useless to the body as a projectile. --John L. Parker, Jr., runner/author Favorite Blogs: |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 2305.27 | 778.07 | 62.00 | 112.71 | 3258.05 |
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| Night Sleep Time: 1667.50 | Nap Time: 5.50 | Total Sleep Time: 1673.00 | |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 17.00 | 0.00 | 0.00 | 17.00 |
| 17 Miles in just over two hours. Beautiful morning for a run following church, but the wind off the Arkansas River along the Little Rock / North Little Rock River Trail was pretty brutal. Good start to 2012. Wesley |
| Night Sleep Time: 5.00 | Nap Time: 0.00 | Total Sleep Time: 5.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 11.00 | 0.00 | 0.00 | 0.00 | 11.00 |
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11 Miles of recovery in 1:26:30 after yesterday's longish run; cold and windy in Hot Spring and Garland County this morning, running along Hwy. 171 near my parents' home.
Wesley |
| Night Sleep Time: 7.00 | Nap Time: 0.00 | Total Sleep Time: 7.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 3.00 | 6.00 | 0.00 | 1.00 | 10.00 |
| Out the door at 4:30am (2012 Resolution #1) for 10 Miles on a frigid morning well below freezing in my neighborhood. After a warm-up mile that didn't warm me up, I ran 6 Miles at 6:55/Mile, an easy mile, and 10X200m striders with 200m recovery between striders. Do I get credit if I felt like I was going faster than 6:55? In little Rock, anything in the 20s is cold, and I was fightin' it. Wesley |
| Night Sleep Time: 6.00 | Nap Time: 0.00 | Total Sleep Time: 6.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 9.00 | 3.00 | 0.00 | 0.00 | 12.00 |
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am: 8 Miles in just over an hour; picked it up and ran the last 3 Miles at MP.
pm: 4 Miles in 30 minutes on treadmill.
Total: 12 Miles.
Wesley |
| Night Sleep Time: 4.50 | Nap Time: 0.00 | Total Sleep Time: 4.50 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.00 | 0.00 | 0.00 | 2.00 | 10.00 |
| 2-mile warm-up, followed by 2X.5 Mile Repeats at 6:00, 2 more easy miles, 2X.5 Mile Repeats at 6:00, and a two-mile cool down. Including .5 Mile easy jogs after each repeat, my treadmill run included 10 miles total. Wesley |
| Night Sleep Time: 5.00 | Nap Time: 0.00 | Total Sleep Time: 5.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.00 | 0.00 | 0.00 | 0.00 | 10.00 |
| 10 Miles in my neighborhood, maximizing use of the trails and gravel roads in the newer developments. Nice, easy run. Wesley |
| Night Sleep Time: 7.00 | Nap Time: 0.00 | Total Sleep Time: 7.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.00 | 2.00 | 0.00 | 0.00 | 10.00 |
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Committed a cardinal sin yesterday...skipped my long run. And frankly, I didn't do much today to make up for it. 10 Miles on the treadmill in 85 minutes.
I'm trying to stay positive, and I've continued to train through it, but my left foot is really bothering me. The bone running along the outside of my foot hurts (particularly in the morning and after running), and I have what I think is a stone bruise on my heel.
Wesley |
| Night Sleep Time: 6.00 | Nap Time: 0.00 | Total Sleep Time: 6.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 12.00 | 2.00 | 0.00 | 3.00 | 17.00 |
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am: Extended warm-up, including 2 Miles Easy and 2 Miles at 6:58/mile, followed by 12X.25 Mile Repeats at 5K Pace (6 at 6:00, 4 at 5:52, and 2 at 5:46) on treadmill. Including .25 Mile jogging recovery between repeats and half-mile cool-down, this morning's workout included 10.5 Miles.
pm: 6.5 Miles in approximately 50 minutes with a co-worker, Dave, who loves to run; beautiful afternoon in Little Rock.
Wesley |
| Night Sleep Time: 6.00 | Nap Time: 0.00 | Total Sleep Time: 6.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 9.00 | 0.00 | 0.00 | 0.00 | 9.00 |
| 9 Miles in 68 minutes on treadmill. Wesley |
| Night Sleep Time: 7.00 | Nap Time: 0.00 | Total Sleep Time: 7.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.00 | 8.00 | 0.00 | 0.00 | 16.00 |
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16 Miles in right at 1:52:00 on a cold morning of 31 degrees...down by the river.
Great run this morning, crossing over the Two Rivers Bridge into the North Little Rock side of Two Rivers Park; followed River Trail west to exit of park, then north briefly past some beautiful horse farms to Pinnacle Valley Rd.; west on Pinnacle Valley Rd to the back entrance of Pinnacle Valley State Park, where I climbed for about a mile to a beautiful, scenic overlook. Turned around and headed back along the same route.
Four-Mile pace splits were 7:05/mile, 7:14/mile (uphill), 6:54/mile (downhill), and 6:47. Felt pretty good about the negative splits.
Looking forward to a nice, easy 18-miler tomorrow with my father, Mark, who's training his tail off for Boston (he's never run a marathon where he didn't set a PR...okay, so he's only run two, but that's still pretty impressive).
Wesley |
| Night Sleep Time: 7.00 | Nap Time: 0.00 | Total Sleep Time: 7.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 18.00 | 0.00 | 0.00 | 0.00 | 18.00 |
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18 Miles in 2:29:35 with my Dad on a cold morning, 28 degrees, out and back through Lake Catherine State Park, starting from my parents driveway. Beautiful run. Wesley
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| Night Sleep Time: 6.00 | Nap Time: 0.00 | Total Sleep Time: 6.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.50 | 8.00 | 0.00 | 0.00 | 8.50 |
| 8 Miles in 55:20 (6:55) on another cold morning along Hwy. 171 near my parents home between Malvern and Hot Springs, Arkansas; half-mile cool down back up the driveway. Greeted by my mom, Phyllis, who cooked creme brulee french toast and bacon. Awesome. Wesley |
| Night Sleep Time: 7.00 | Nap Time: 0.00 | Total Sleep Time: 7.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.50 | 0.00 | 0.00 | 0.00 | 8.50 |
| 8.5 Miles in 65 minutes on treadmill. Wesley |
| Night Sleep Time: 7.00 | Nap Time: 0.00 | Total Sleep Time: 7.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 15.00 | 0.00 | 0.00 | 0.00 | 15.00 |
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am: 8 Easy Miles on a warm, windy morning in my neighborhood. pm: 7 Miles in right at 56 minutes with a co-worker, Dave, on a warm day with brutal, 20 mph gusts of wind along the North Little Rock River Trail. Total: 15 Miles. Wesley
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| Night Sleep Time: 6.00 | Nap Time: 0.00 | Total Sleep Time: 6.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 3.00 | 4.00 | 0.00 | 1.00 | 8.00 |
| 1 Mile warm-up followed by 4 Miles at 6:40/mile, 1 Mile Easy in 8:00, and 4X.25 Mile Repeats at 90 seconds/repeat with .25 Mile easy jogs to recover between repeats. Wesley |
| Night Sleep Time: 5.00 | Nap Time: 0.00 | Total Sleep Time: 5.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.00 | 0.00 | 0.00 | 0.00 | 8.00 |
| Out the door at 4:15am for 8 Easy Miles on a cold morning in my neighborhood. Wesley |
| Night Sleep Time: 5.00 | Nap Time: 0.00 | Total Sleep Time: 5.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.00 | 4.00 | 0.00 | 0.00 | 14.00 |
| After a one-mile warm-up and 4 Miles at 6:58/mile on the treadmill, I ran 9 Miles between a 7:20 and 8:00 pace with my friend and co-worker, Dave, along the North Little Rock River Trail. 15 Total Miles and lots of stretching. Wesley |
| Night Sleep Time: 7.00 | Nap Time: 0.00 | Total Sleep Time: 7.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.00 | 0.00 | 0.00 | 0.00 | 8.00 |
| 8 Miles, untimed, on a cold morning in my Little Rock neighborhood. Opting against a long run this week because of my foot, which remains an issue (some are days worse than others). Overall, I've had good, consistent mileage, and looking forward, I plan to get in a couple of 20-milers over the next couple of weeks. Ended the run with a few sets of pull-ups and push-ups at the neighborhood park, which is about a quarter mile from my house. Wesley |
| Night Sleep Time: 6.00 | Nap Time: 0.00 | Total Sleep Time: 6.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 8.00 | 0.00 | 0.00 | 8.00 |
| 8 Miles in 55:50 on a cool and foggy day in my neighborhood. Caught a little early afternoon shower, which was nice... Wesley |
| Night Sleep Time: 7.00 | Nap Time: 0.00 | Total Sleep Time: 7.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.00 | 0.00 | 0.00 | 1.00 | 11.00 |
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I want to share an "In the news" brief from the Arkansas Democrat Gazette:
David Doty, superintendent of the Canyons School DIstrict in suburban Salt Lake City, said the district decided against using "Cougars" as a mascot for a new high school in part because some see the word cougar as carrying a "negative double entendre."
To my SLC friends and fellow bloggers...Seriously???
As to my running, today's workout include 8 Miles in 1:01:30 with my coworker, Dave, along the North Little Rock River Trail, and 3 Miles on the treadmill--including 4X.25 Mile Repeats at 5K pace--after returning from the outdoor portion of the run.
Wesley
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| Night Sleep Time: 6.00 | Nap Time: 0.00 | Total Sleep Time: 6.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 2.50 | 3.00 | 1.00 | 0.00 | 6.50 |
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Busy day at work today with limited time to workout. Got in a quick MP/Tempo run on the treadmill; after 1 Mile to warm-up, I ran 3 Miles at 6:40/mile and 1 Mile at 6:31. Including 1.5 Easy Miles to cool down, I ran 6.5 Total Miles in around 45 minutes.
Wesley |
| Night Sleep Time: 6.00 | Nap Time: 0.00 | Total Sleep Time: 6.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.00 | 6.00 | 0.00 | 0.00 | 16.00 |
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am: Out the door at 4:00 am for 8 Miles in 57:28 on a cool and misty morning in my Little Rock neighborhood. Easy progressive run to MP--Mile 1 at 7:40, Mile 8 at 6:40.
pm: 8 Miles in 60:00 on treadmill set to 1.0 incline.
Total: 16 Miles.
Wesley |
| Night Sleep Time: 5.00 | Nap Time: 0.00 | Total Sleep Time: 5.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.50 | 0.00 | 0.00 | 0.00 | 4.50 |
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4.5 Miles on treadmill in 34 minutes.
Wesley |
| Night Sleep Time: 7.00 | Nap Time: 0.00 | Total Sleep Time: 7.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 18.25 | 0.00 | 0.00 | 18.25 |
| 18.25 Miles in 1:59:04 on a perfect morning in the low 40s along the Little Rock River Trail. Ran two out-and-back loops starting from Two Rivers Park Bridge. Toward the end of the first loop, around Mile 9, I ran into a buddy of mine who is an elite triathlete, and he jumped off his bike to run the final 8 miles with me. We pushed each other pretty hard, and I was very pleased to finish with a 6:31/mile average pace. Wesley |
| Night Sleep Time: 7.00 | Nap Time: 0.00 | Total Sleep Time: 7.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 9.75 | 0.00 | 0.00 | 9.75 |
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9.75 Miles in 1:05:13 (6:42/mile), including jumping over my parents' gate (twice), on a cool and windy morning along Hwy. 171 between Malvern and Hot Springs, Arkansas.
Wesley |
| Night Sleep Time: 9.50 | Nap Time: 0.00 | Total Sleep Time: 9.50 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 8.00 | 0.00 | 0.00 | 8.00 |
| 8 Miles in 55:56 on a beautiful afternoon in my Little Rock neighborhood. Happy Birthday to my son, Max, who turns 4 today! Party tonight! Wesley |
| Night Sleep Time: 5.00 | Nap Time: 0.00 | Total Sleep Time: 5.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 12.00 | 0.00 | 0.00 | 0.00 | 12.00 |
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6 Easy Miles with Dave at lunch through the streets of South Little Rock, passed the Governor's Mansion and historic Central High School, down to the State Fair Grounds, and back again; upon my return to the gym, I ran 6 Easy Miles on the treadmill for 12 Total Miles.
Wesley |
| Night Sleep Time: 7.00 | Nap Time: 0.00 | Total Sleep Time: 7.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 13.00 | 0.00 | 0.00 | 2.00 | 15.00 |
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Okay, so fellow blogger Rob Murphy's "Bonus VO2 Max" workout that includes incorporating 0.5 Mile Repeats at 5K pace into the latter half of a medium-long run...on a treadmill no less...is pretty freaking tough. I only managed 4X0.5 Mile Repeats, with half-mile jogs to recover, starting at Mile 9, and I was spent.
Managed to run 3 Easy Miles following the repeats for 15 Total Miles. With the exception of the two-miles of recovery jogs, and a very slow Mile 13, I ran the remainder of the workout between 7:47 and 7:09, averaging just under 7:30/mile for 10 Aerobic Miles (1-8, 14, and 15).
Wesley |
| Night Sleep Time: 6.00 | Nap Time: 0.00 | Total Sleep Time: 6.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 6.00 | 0.00 | 6.00 |
| Busy day at work today, so workout got pushed back to late afternoon, and I had limited time to knock out a MP/Tempo Pace run--6 Miles in 39:50--not blazing, but solid given the 15 Miles I ran yesterday. Wesley |
| Night Sleep Time: 6.00 | Nap Time: 0.00 | Total Sleep Time: 6.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 22.25 | 0.00 | 0.00 | 22.25 |
| 22.25 Miles in 2:34:52 (6:58) on a cool, overcast day in Little Rock. Ran from the base of Two Rivers Bridge on the Little Rock side of the River Trail, across the Big Damn Bridge onto the North Little Rock side of the River Trail, and followed the trail just past the 11 mile mark at the Junction Bridge that connects to the Clinton Presidential Center and Park in downtown Little Rock; turned around and ran back. Recorded 7-Mile Splits for no particular reason: Miles 1-7: 7:01/mile Miles 8-14: 6:55/mile Miles 15-21: 7:01/mile Last 1.25: 6:35 pace Felt very comfortable throughout, which was the plan going into today's run, and other than a couple of gels, I didn't hydrate because several of the water fountains on the River Trail were not working (perhaps they shut them off in the winter?). This was a slow MP run, but after last week's fast MP run (18.25 at 6:31/mile), this is exactly what I needed. Distance was key today. Wesley |
| Night Sleep Time: 6.00 | Nap Time: 0.00 | Total Sleep Time: 6.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 12.75 | 0.00 | 0.00 | 0.00 | 12.75 |
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am: 8 Easy Miles to recover on a mild and humid morning in my neighborhood. pm: 4.75 Miles in 35:00 on a nice afternoon in my neighborhood. Total: 12.75 Miles. Wesley
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| Night Sleep Time: 5.50 | Nap Time: 0.00 | Total Sleep Time: 5.50 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 8.00 | 0.00 | 0.00 | 8.00 |
| 8 Miles in 52:41 on a beautiful Super Bowl Sunday, 51 degrees and sunny, in my neighborhood. Wesley |
| Night Sleep Time: 5.00 | Nap Time: 0.00 | Total Sleep Time: 5.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 13.50 | 2.00 | 0.00 | 0.50 | 16.00 |
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16 Miles, mostly general aerobic, on the treadmill set to 1.0 incline, including:
4 Miles at 7:47/mile;
4 Miles at 7:30/mile;
4 Miles at 7:13/mile;
1 Mile at 6:58;
1 Mile at 6:40;
At this point, I was tired, so I ran:
1 Mile at 8:20;
At this point, I felt guilty, so I ran:
4X200m Repeats at a 5:47 pace with 200m at a 8:00 pace between repeats.
Wesley |
| Night Sleep Time: 6.00 | Nap Time: 0.00 | Total Sleep Time: 6.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.00 | 2.00 | 0.00 | 0.00 | 12.00 |
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12 Miles in 89:00 on the treadmill set to 1.0 incline. 6 Miles at 7:41/mile, 4 Miles at 7:19/mile, and 2 Miles at 6:49/mile. One short water break after Mile 9.
Wesley |
| Night Sleep Time: 7.00 | Nap Time: 0.00 | Total Sleep Time: 7.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 15.50 | 0.00 | 0.00 | 1.50 | 17.00 |
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am: 8 Easy Miles with 12X200m striders at 5K pace during final 3 miles.
pm: 9 Aerobic Miles with my coworker, Dave, along the NLR River Trail.
Total: 17 Miles.
Wesley |
| Night Sleep Time: 5.00 | Nap Time: 0.00 | Total Sleep Time: 5.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.00 | 0.00 | 0.00 | 0.00 | 8.00 |
| Cold and rainy at 4:45 am this morning, so I watched a little Mike & Mike before heading to the treadmill at my office building's gym for 8 Miles in an even hour (7:47 - 7:03 pace). Wesley |
| Night Sleep Time: 5.50 | Nap Time: 0.00 | Total Sleep Time: 5.50 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 19.00 | 0.00 | 0.00 | 19.00 |
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19 Miles in 2:11:37 (6:56/mile) on a cold an windy day along Hwys. 171 and 128 near my parents' home between Malvern and Hot Springs Arkansas.
Wesley |
| Night Sleep Time: 7.50 | Nap Time: 0.00 | Total Sleep Time: 7.50 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.00 | 0.00 | 0.00 | 0.00 | 7.00 |
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7 Miles with my Dad, Mark, on a frosty morning of 20 degrees along Hwy. 171 near my parents home between Malvern and Hot Springs, Arkansas.
Wesley |
| Night Sleep Time: 6.00 | Nap Time: 0.00 | Total Sleep Time: 6.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.00 | 2.00 | 0.00 | 0.00 | 10.00 |
| 10 Miles in 73:00 on a treadmill set to 1.0 incline; 8 Miles in an hour (7:47 - 7:11 pace) followed by two Miles at 6:31/mile. Wesley |
| Night Sleep Time: 6.00 | Nap Time: 0.00 | Total Sleep Time: 6.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.00 | 1.00 | 2.00 | 1.00 | 12.00 |
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Alright, so I hit the gym for a fast, 4-Mile progressive at 6:31, 6:18, 6:07, and 6:00 on the treadmill; grabbed a snack and some water before heading out with my marathoning co-worker, Dave, for 8 Miles in an hour (7:30/mile) along the NLR River Trail.
Excellent day.
Wesley |
| Night Sleep Time: 6.00 | Nap Time: 0.00 | Total Sleep Time: 6.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.50 | 0.00 | 0.00 | 1.00 | 11.50 |
| 11.5 Miles Easy, including 8X200m striders during Miles 10 and 11. Wesley |
| Night Sleep Time: 5.50 | Nap Time: 0.00 | Total Sleep Time: 5.50 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 2.50 | 5.00 | 0.00 | 0.00 | 7.50 |
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2 Miles at 7:30, 2 Miles at 6:58, 3 Miles at 6:40, and a half-mile to cool down.
7.5 Total Miles on the treadmill on a morning when I had limited time due to to an all day training class in which I am participating.
Wesley |
| Night Sleep Time: 4.50 | Nap Time: 0.00 | Total Sleep Time: 4.50 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 12.00 | 12.00 | 0.00 | 0.00 | 24.00 |
| 24 Miles in 2:51:08 on a nice morning for running, 45 degrees, in my neighborhood; 12 Miles at 7:20 and 12 Miles at sub-7:00. Wesley |
| Night Sleep Time: 5.00 | Nap Time: 0.00 | Total Sleep Time: 5.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.00 | 0.00 | 0.00 | 0.00 | 6.00 |
| 6 Miles in 43:20 on a gorgeous afternoon in Little Rock. Immediately after my run, I yanked my son, Max, out of bed and headed to Star Wars Episode I, which was recently re-released on the big screen in 3D. Before you ask, yes, Max is only 4 years old...and my wife wasn't thrilled...but watching Star Wars for the first time, even the worst of the six episodes, is a freaking right of passage. And my son loved every minute (the large pop corn and m&m's helped). Wesley |
| Night Sleep Time: 7.00 | Nap Time: 0.00 | Total Sleep Time: 7.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.00 | 1.00 | 0.00 | 1.00 | 9.00 |
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9 Miles in 1:06 on treadmill set to 1.0 incline, including 8X200m striders at sub-6:00 during Miles 8 and 9.
Wesley |
| Night Sleep Time: 6.00 | Nap Time: 0.00 | Total Sleep Time: 6.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.50 | 0.00 | 0.00 | 0.00 | 7.50 |
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7.5 Miles in spring-like weather with my co-worker, Dave, along the North Little Rock River Trail.
Wesley |
| Night Sleep Time: 4.50 | Nap Time: 0.00 | Total Sleep Time: 4.50 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 1.00 | 3.50 | 3.00 | 0.00 | 7.50 |
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7.5 Miles in 51:00 on treadmill set to 1.0 incline; 1 Easy Mile to warm-up followed by 3 Miles at 6:11/mile and 3.5 Miles at 6:58/mile. Wesley
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| Night Sleep Time: 6.00 | Nap Time: 0.00 | Total Sleep Time: 6.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 11.00 | 0.00 | 0.00 | 1.00 | 12.00 |
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12 Miles in 91:00, including 8X200m striders during Miles 11 and 12, on treadmill.
Wesley |
| Night Sleep Time: 5.50 | Nap Time: 0.00 | Total Sleep Time: 5.50 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 1.00 | 12.00 | 0.00 | 0.00 | 13.00 |
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Half-mile warm-up down my parents gravel driveway, followed by 12 Mile out-and-back loop along Hwy. 171 in 78:19 (6:32/mile); pretty strong wind in my face as I headed out west, climbing into Lake Catherine State Park for Mile 6 before turning around; finished fast with Mile 12 at 5:50; half-mile cool down up driveway back to the house for lunch.
Wesley |
| Night Sleep Time: 8.00 | Nap Time: 0.00 | Total Sleep Time: 8.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.00 | 0.00 | 0.00 | 0.00 | 7.00 |
| 7 Relaxed Miles along Hwy. 171 near my parents home between Malvern and Hot Springs, Arkansas. Worked in 6 striders against a head wind during the last 1.5 Miles. Wesley |
| Night Sleep Time: 7.00 | Nap Time: 0.00 | Total Sleep Time: 7.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.50 | 3.00 | 0.00 | 0.00 | 10.50 |
| 3 Miles in 20:00 on the treadmill followed by 7.5 Miles on the North Little Rock River Trail with my buddy, Dave, who works with in downtown Little Rock. Wesley
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| Night Sleep Time: 5.00 | Nap Time: 0.00 | Total Sleep Time: 5.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.00 | 0.00 | 0.00 | 0.00 | 7.00 |
| 7 Easy Miles on treadmill set to 1.0 incline. Wesley
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| Night Sleep Time: 7.00 | Nap Time: 0.00 | Total Sleep Time: 7.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 2.50 | 3.00 | 0.00 | 0.00 | 5.50 |
| 5 Miles in 38:20 on an agreeably cold morning in my neighborhood. Wesley |
| Night Sleep Time: 6.00 | Nap Time: 0.00 | Total Sleep Time: 6.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.00 | 0.00 | 0.00 | 0.00 | 5.00 |
| 5 Easy Miles on a warm, humid morning in my neighborhood. Wesley |
| Night Sleep Time: 7.00 | Nap Time: 0.00 | Total Sleep Time: 7.00 |
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| | Race: |
Little Rock Marathon (26.22 Miles) 02:53:08, Place overall: 19, Place in age division: 1 | | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 26.50 | 0.00 | 0.00 | 26.50 |
| I'm a sucker for my hometown race. The 10th anniversary of the Little Rock Marathon was this morning, and it was a beautiful day for racing. Race start temperatures were in the low 40s, but the temperature rose quickly to near 60 by the time I finished 19th overall, the 17th male and first in my age division. Other than a pretty strong headwind during Miles 18 - 21 heading west along the Little Rock River Trail, there was very little to complain about today. This was just what I needed heading into Boston in 6 weeks. Unofficial Results follow: Overall Male: 17/1045 Male 25-29: 1/111 10K: 40:14 Half: 1:25:15 20 Mile: 2:11:12 Last 10K: 41:57 FINISH: 2:53:08 6:37/mile (Personal Record) Garmin 6-Mile Splits: Miles 1 - 6: 38:32 (6:25/mile) Miles 7 - 12: 38:43 (6:27/mile) Miles 13 - 18: 39:08 (6:32/mile) Miles 19 - 24: 40:06 (6:41/mile) Last 2.5 Miles: 16:34 (6:40/mile) Pretty tough racing starting at Mile 18, passing two solid runners during the most mentally, if not also physically, challenging part of the race out and back along the Little Rock River trail. I just woke up from a short nap with my son, Max, and I'm looking forward to a fun afternoon at the neighborhood park with my kids before heading to dinner with my wife's folks who live nearby in Little Rock. Wesley |
| Night Sleep Time: 8.00 | Nap Time: 0.00 | Total Sleep Time: 8.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.00 | 0.00 | 0.00 | 0.00 | 6.00 |
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6 Easy Miles on treadmill set to 1.0 incline.
Wesley |
| Night Sleep Time: 6.00 | Nap Time: 0.00 | Total Sleep Time: 6.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.50 | 0.00 | 0.00 | 0.00 | 5.50 |
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5.5 Easy Miles on a nice morning in my neighborhood.
Wesley |
| Night Sleep Time: 6.00 | Nap Time: 0.00 | Total Sleep Time: 6.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 9.00 | 2.00 | 0.00 | 1.00 | 12.00 |
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Arrived in New Orleans yesterday afternoon for business, and this morning, I hit the hotel fitness center early for an easy, progressive 10-Miler working down from an 8:00 pace to 6:35 pace for Mile 10; followed up with 4X.25 Mile Repeats at 5:49, 5:46, 5:42, and 5:39 pace with .25 easy jog between repeats.
Wesley |
| Night Sleep Time: 6.50 | Nap Time: 0.00 | Total Sleep Time: 6.50 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 5.00 | 0.00 | 5.00 |
| 5 Miles in 31:53 (6:23) on a nice, albeit windy, afternoon in Little Rock. Wesley |
| Night Sleep Time: 4.00 | Nap Time: 0.00 | Total Sleep Time: 4.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.00 | 2.00 | 0.00 | 0.00 | 12.00 |
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12 Miles in 90 minutes on treadmill set to 1.0 incline.
8:00 - 6:58 pace; mostly in my aerobic training range.
Wesley |
| Night Sleep Time: 6.00 | Nap Time: 0.00 | Total Sleep Time: 6.00 |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.00 | 1.50 | 2.00 | 1.00 | 10.50 |
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10.5 Miles on treadmill set to 1.0 incline. After 4 Miles between 8:00 and 7:41 pace, I ran a 4-Mile Progressive from 6:35 (MP) to 6:00 pace; 2.5 Miles to cool down, including a half-mile at sub-7:00 to stretch out a bit.
Wesley |
| Night Sleep Time: 6.00 | Nap Time: 0.00 | Total Sleep Time: 6.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 13.75 | 0.00 | 0.00 | 0.75 | 14.50 |
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am: 8 Easy Miles on an unseasonably mild morning in my neighborhood. pm: 6.5 Miles in 49 minutes on the treadmill set to 1.0; 5 Miles between 7:47 and 7:30 top end of aerobic range followed by 6X200m Repeats at sub-6:00/repeat with 1 minute easy jog between repeats. Total: 14.5 Miles. Wesley |
| Night Sleep Time: 5.00 | Nap Time: 0.00 | Total Sleep Time: 5.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.00 | 0.00 | 0.00 | 0.00 | 8.00 |
| 8 Easy Miles, untimed, at 5:00 am this morning on another mild morning in the mid-60s. Wesley |
| Night Sleep Time: 6.00 | Nap Time: 0.00 | Total Sleep Time: 6.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 16.50 | 0.00 | 0.00 | 16.50 |
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A thunderstorm rolled through central Arkansas this morning right before I was set to start my run, so I headed to the gym for 16.5 Miles in 1:50, mostly at sub-7:00, working down to 6:40/mile for the final 6 Miles, with a half-mile cool down.
Good run on tired legs.
Wesley |
| Night Sleep Time: 6.00 | Nap Time: 0.00 | Total Sleep Time: 6.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 11.00 | 0.00 | 0.00 | 0.00 | 11.00 |
| 10 Miles in 1:16:16 on a warm afternoon approaching 80 degrees. Ran with my brother, Luke, whose family is down to visit for a few days. Ran my preferred out-and-back 10-Miler along Hwy. 171 between Malvern and Hot Springs, Arkansas. Tacking on a half-mile warm-up and half-mile cool-down to and from the Highway to my folks' house, we knocked out 11 Miles. Good times, despite the heat. Wesley |
| Night Sleep Time: 6.00 | Nap Time: 0.00 | Total Sleep Time: 6.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.00 | 0.00 | 0.00 | 0.00 | 5.00 |
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5 Easy Miles on the trails and gravel roads behind my parents home in Malvern, Arkansas. Another enjoyable run with my brother, Luke.
Wesley |
| Night Sleep Time: 6.00 | Nap Time: 0.00 | Total Sleep Time: 6.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 13.00 | 0.00 | 0.00 | 0.00 | 13.00 |
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13 Easy Miles on a warm, humid day along the North Little Rock River Trail with my friend, Dave.
Wesley |
| Night Sleep Time: 7.00 | Nap Time: 0.00 | Total Sleep Time: 7.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 1.50 | 4.00 | 2.00 | 1.00 | 8.50 |
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The heavens opened and the rain poured down on Arkansas. Flash flood and tornado warnings through tomorrow, so I headed to the gym this afternoon for a quick, progressive run at 6:58 (Mile 1), 6:49, 6:40, 6:31, 6:22, and 6:11 (Mile 6). Had planned to push through and do Mile 7 at 6:00, but I didn't have much in the tank after a long and stressful couple of days at work (and very little sleep). So...I jogged a half-mile, ran a half-mile at 6:00, jogged another half-mile, ran a half-mile at 5:30, and jogged a final half-mile to cool down.
8.5 Total Miles.
Wesley |
| Night Sleep Time: 5.00 | Nap Time: 0.00 | Total Sleep Time: 5.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.50 | 0.00 | 0.00 | 0.00 | 10.50 |
| 10.5 Miles in 78:30 (7:47 - 7:13 pace) on the treadmill set to 1.0 incline. Wesley |
| Night Sleep Time: 6.00 | Nap Time: 0.00 | Total Sleep Time: 6.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 12.00 | 0.00 | 0.00 | 1.00 | 13.00 |
| 13 Miles on an absolutely gorgeous afternoon in downtown Little Rock; ran just over 10 Miles on the Little Rock / North Little Rock River Trail, then hopped on the treadmill for 8X200m striders with 200m jogging recovery; closed with an easy mile to cool down. That makes 13, right? Wesley |
| Night Sleep Time: 6.00 | Nap Time: 0.00 | Total Sleep Time: 6.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 20.50 | 0.00 | 0.00 | 20.50 |
| 20.5 Miles in 2:19:14 (6:48/mile) on a beautiful late afternoon run. Wesley |
| Night Sleep Time: 6.00 | Nap Time: 0.00 | Total Sleep Time: 6.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.00 | 0.00 | 0.00 | 0.00 | 7.00 |
| 7.0 Miles in 51:51 on a warm-to-hot (83 degrees) afternoon in Little Rock. As many trails as I could find in suburbia. Wesley |
| Night Sleep Time: 6.00 | Nap Time: 0.00 | Total Sleep Time: 6.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.00 | 0.00 | 0.00 | 0.00 | 8.00 |
| 8 Easy Miles on a nice morning in my neighborhood. Wesley |
| Night Sleep Time: 7.00 | Nap Time: 0.00 | Total Sleep Time: 7.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.00 | 0.00 | 0.00 | 0.00 | 10.00 |
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10 Miles on treadmill set to 1.0 incline.
Wesley |
| Night Sleep Time: 7.00 | Nap Time: 0.00 | Total Sleep Time: 7.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 2.00 | 2.00 | 2.00 | 1.00 | 7.00 |
| 1 Mile at 7:30 to warm-up followed by 2 Miles at 6:31/mile, 1 Mile at 6:15, and 1 Mile at 6:11; so, I was tired and had to use the bathroom, which I did. But to my credit (I think), I jumped back on the treadmill for 8X200m repeats at 5:49 pace with 1 minute of easy jogging between repeats. Frankly, I didn't have much time today, and I didn't feel great, but I ended up getting in a pretty solid 7 Miles. My wife made chicken enchiladas tonight, and I dominated. Wesley |
| Night Sleep Time: 6.00 | Nap Time: 0.00 | Total Sleep Time: 6.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 12.00 | 4.00 | 0.00 | 0.00 | 16.00 |
| am: 10.75 Miles out-and-back along the North Little Rock River Trail with my co-worker, Dave, on a beautiful morning in Little Rock. pm: 1 Mile warm-up followed by 2 Miles at 6:40/mile and 2 Miles at 6:31/mile; half mile to cool down for 5.25 Miles. Total: 16 Miles. Wesley |
| Night Sleep Time: 5.00 | Nap Time: 0.00 | Total Sleep Time: 5.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.00 | 0.00 | 0.00 | 0.00 | 7.00 |
| 7 Miles in 54:00 on the treadmill set to 1.0 incline. |
| Night Sleep Time: 6.00 | Nap Time: 0.00 | Total Sleep Time: 6.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 20.00 | 0.00 | 0.00 | 20.00 |
| 20 Miles in 2:15:32 (6:47/mile) on a calm morning, 59 degrees, in my neighborhood. Incorporated steep climb at Mile 18 to simulate Boston...you know...why not? Feeling good. Wesley |
| Night Sleep Time: 5.00 | Nap Time: 0.00 | Total Sleep Time: 5.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.00 | 0.00 | 0.00 | 0.00 | 6.00 |
| 6 Miles in 45:20 on a nice, summer-like afternoon with a nice breeze in my neighborhood. Wesley |
| Night Sleep Time: 6.00 | Nap Time: 0.00 | Total Sleep Time: 6.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.50 | 0.00 | 0.00 | 0.00 | 8.50 |
| 8.5 Miles in 1:04:36 on a hot afternoon along the North Little Rock River Trail. Nice noon run with my co-worker, Dave, averaging around 7:36/mile. Wesley |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 2.00 | 0.00 | 3.00 | 1.00 | 6.00 |
| Quick treadmill tempo run today: 1 Mile warm-up followed by 3 Miles at 6:15/mile and 1 Mile at 6:00; 1 Mile cool-down to wrap up 6 Total Miles. Wesley |
| Night Sleep Time: 6.00 | Nap Time: 0.00 | Total Sleep Time: 6.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.00 | 0.00 | 0.00 | 6.00 | 10.00 |
| Hard week, no sleep, but dang was it beautiful in Arkansas. Ran 6X1600m repeats at Magnet Cove High School Track, where my mother is the elementary school librarian, near my parents' home outside of Malvern, Arkansas. Repeat splits below: 5:56 5:54 5:53 5:51 5:44 5:43 Including warm-up and half-mile easy jog to recover between repeats, today's workout included 10 Total Miles. Wesley |
| Night Sleep Time: 4.00 | Nap Time: 0.00 | Total Sleep Time: 4.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 12.00 | 0.00 | 0.00 | 12.00 |
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12 Miles in 1:18:41; beautiful mid-morning run along Hwy. 171 near my parents' home between Malvern and Hot Springs, Arkansas. Ran to the sign marking the interest to Lake Catherine State Park (6 Miles from front door) and back. Three-Mile Splits included:
Miles 1-3: 6:31/mile
Miles 4-6: 6:23/mile
Miles 7-9: 6:42/mile
Miles 10-12: 6:38/mile
Feeling pretty good after two hard workouts within a 24 hour window.
Wesley |
| Night Sleep Time: 6.00 | Nap Time: 0.00 | Total Sleep Time: 6.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.50 | 0.00 | 0.00 | 0.00 | 10.50 |
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10 Miles in 1:17:53 with my Dad on a cool morning along Hwy. 171 between Malvern and Hot Springs, Arkansas.
Very enjoyable run and good conversation; we're both pretty amped up for Boston!
Wesley |
| Night Sleep Time: 6.00 | Nap Time: 0.00 | Total Sleep Time: 6.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.00 | 0.00 | 0.00 | 0.00 | 10.00 |
| 2 Easy Miles on treadmill set to 1.0 incline followed by 8 Miles in 62 minutes with my buddy, Dave, along the North Little Rock River Trail. High pollen count has my allergies whacked out, but otherwise, I'm feeling pretty good. Wesley |
| Night Sleep Time: 6.50 | Nap Time: 0.00 | Total Sleep Time: 6.50 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 2.50 | 0.00 | 4.00 | 1.00 | 7.50 |
| Treadmill tempo run today, which included: 1 Mile at 7:30; 4 Miles at 6:11/mile; 1 Mile at 6:00; and 1.5 Easy Miles to cool down. 7.5 Total Miles in 51 minutes. No more hard stuff until Boston. Wesley |
| Night Sleep Time: 6.00 | Nap Time: 0.00 | Total Sleep Time: 6.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.50 | 0.00 | 0.00 | 0.00 | 6.50 |
| 6.5 Easy Miles in 52 minutes while I relived Arkansas AD Jeff Long's firing of Coach Petrino, and the accompanying commentary, throughout the 1:00 pm SportsCenter. Wesley |
| Night Sleep Time: 6.00 | Nap Time: 0.00 | Total Sleep Time: 6.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.00 | 2.00 | 0.00 | 0.00 | 7.00 |
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7 Miles in just under 51 minutes; ran Miles 2 and 3 at target MP for Boston.
Wesley |
| Night Sleep Time: 5.00 | Nap Time: 0.00 | Total Sleep Time: 5.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.00 | 1.00 | 0.00 | 0.00 | 5.00 |
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4 Easy Miles with my Dad along Boston Harbor on a beautiful morning; 1 Mile close to MP to stretch things out a bit.
Awesome seafood pasta at Nico's in Boston's North End last night. One of the best meals I've ever had!
Great to have the entire family together for the race.
Wesley |
| Night Sleep Time: 7.00 | Nap Time: 0.00 | Total Sleep Time: 7.00 |
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| | Race: |
Boston Marathon (26.22 Miles) 03:52:20, Place overall: 6929, Place in age division: 2510 | | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 13.22 | 13.00 | 0.00 | 0.00 | 26.22 |
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Challenging, exhillarating, painful, joyful, frustrating, beautiful...
Eternally grateful to my amazing wife, Isabel, for her support along my journey over the last 18 months (5 Marathons); my brother, Luke, and his wife, Melissa, for taking the time and making the sacrifice to come to Boston for an anxiety-filled weekend; and to my mother, Phyllis, and father, Mark, who have supported me, forgiven me, and loved me every day of my 29 years on this planet.
Dad, you did it. You're the best role model a son could ever ask for.
And of course, to all of the FRBs who took me in, gave me advice, and treated me as one of their own, thanks. Rob / Jeff / Walter / Steve / Adam -- you guys are awesome.
Best,
Wesley |
| Night Sleep Time: 7.00 | Nap Time: 0.00 | Total Sleep Time: 7.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.00 | 0.00 | 0.00 | 0.00 | 4.00 |
| 4 Miles in 28:51 on a gorgeous day in Little Rock. Post-Boston Massacre Question to Ponder: Over the next 40 years, would we be healthier running 4 Miles in sub-30 minutes, every day, or completing two 16-week marathon training programs (and running two marathons, every year? Slight Variation on Post-Boston Massacre Question to Ponder: Over the next 40 years, would we be happier running 4 Miles in sub-30 minutes, every day, or completing two 16-week marathon training programs (and running two marathons, every year? Wesley |
| Night Sleep Time: 5.00 | Nap Time: 0.00 | Total Sleep Time: 5.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 1.00 | 2.00 | 0.00 | 2.00 | 5.00 |
| 5 Miles on a great morning in my neighborhood; ran Mile 2 at 5:43 and Mile 4 at 5:52. Wesley |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.00 | 0.00 | 0.00 | 0.00 | 8.00 |
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8 Miles on a beautiful afternoon along the North Little Rock River Trail downtown.
Wesley |
| Night Sleep Time: 7.00 | Nap Time: 0.00 | Total Sleep Time: 7.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 2.00 | 2.00 | 0.00 | 0.00 | 4.00 |
| 4 Miles in 29:00 on the treadmill set to 1.0 incline. Wesley |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 12.75 | 0.00 | 0.00 | 0.00 | 12.75 |
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Approximately 12.75 nice and easy miles early this morning along the North Little Rock River Trail. Met my co-worker, Dave, and another friend, Kevin, who works in our builing at 6:00 am downtown. Beautiful morning for knocking out aerobic miles at approximately a 7:45/mile pace.
Wesley |
| Night Sleep Time: 5.50 | Nap Time: 0.00 | Total Sleep Time: 5.50 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 3.25 | 0.00 | 0.00 | 2.00 | 5.25 |
| 1 Mile warm-up followed by 4X.5 Mile repeats at 5:56, 5:52, 5:49, and 5:46; 1 Mile to cool down for 5.25 Total Miles. |
| Night Sleep Time: 6.00 | Nap Time: 0.00 | Total Sleep Time: 6.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 3.00 | 0.00 | 0.00 | 0.00 | 3.00 |
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3 Easy Mile on treadmill set to 1.0. Wesley
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| Night Sleep Time: 6.00 | Nap Time: 0.00 | Total Sleep Time: 6.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.00 | 0.00 | 0.00 | 0.00 | 8.00 |
| 8 Miles in 56:26 on a cloudy, humid day with showers moving in this evening. Wesley |
| Night Sleep Time: 6.00 | Nap Time: 0.00 | Total Sleep Time: 6.00 |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.00 | 0.00 | 0.00 | 0.00 | 7.00 |
| 7 Miles in 49:31 on another warm, humid afternoon in Little Rock. I can feel that summer heat coming! Wesley |
| Night Sleep Time: 6.00 | Nap Time: 0.00 | Total Sleep Time: 6.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.50 | 0.00 | 0.00 | 0.00 | 8.50 |
| 8.5 Miles in 63 minutes on treadmill set to 1.0 incline; Last 2 Miles at 6:40 (Too hard!!!). Wesley |
| Night Sleep Time: 5.50 | Nap Time: 0.00 | Total Sleep Time: 5.50 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.50 | 0.00 | 0.00 | 0.00 | 6.50 |
| 6.5 Miles in 49 minutes on the treadmill set to 1.0 incline. So, if my math is right, I've ran 33 Miles this month, including today's 6-miler. At any point now, I'm expecting to be kicked off the blog. Remind me to never play in charity basketball tournaments...organize them, support them, raise money to support the cause, BUT DON'T PLAY. Left knee still sore from sprain on April 28. Had two good runs last week, but I pushed a little too hard on Monday. Anything approaching MP hurts. Need an escape from reality, and fortunately, I get one this weekend when I meet up with my brother, Luke, in Detroit for our first in a series of "Best of [insert U.S. City]" weekend trips that targets untraditional travel destinations, i.e., Detroit. Should be fun, and interesting, no doubt. Maybe I'll run. Maybe I won't. Wesley |
| Night Sleep Time: 5.50 | Nap Time: 0.00 | Total Sleep Time: 5.50 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.00 | 1.00 | 0.00 | 0.00 | 5.00 |
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5 Miles in 38 minutes on the treadmill set to a 1.0 incline in the downtown Detroit Hilton Garden Inn.
So, the first in our series of "Best of [insert U.S. City]" weekend trips that targets untraditional travel destinations has been even better than expected. On Friday night, my brother and I had dinner and drinks at Cafe D'Mongo's, a throwback "speakeasy" off a side street in downtown Detroit, with a charismatic owner/host, and a hospitable staff and crowd. Detroit has a southern feel to it--a smooth pace, good food, and great people. Charming even.
A link to an old, but good, article about Cafe D'Mongo's is below:
http://www.modeldmedia.com/features/dmongos13808.aspx
Wesley |
| Night Sleep Time: 6.00 | Nap Time: 0.00 | Total Sleep Time: 6.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.00 | 0.00 | 0.00 | 0.00 | 8.00 |
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8 Miles in about an hour with my downtown LR running crew, Dave and Kevin, both of whom work in my building 4 Miles west on the NLR River Trail and 4 Miles back.
Started at 5:30 am, so I'm already enjoying a satisfying cup of coffee in my office, overlooking a beautiful morning in Arkansas' Capital City.
Returned from Detroit yesterday after an excellent weekend with my brother, Luke. Caught a Tigers' game on Saturday afternoon noon after spending a few hours in the Henry Ford Museum in Dearborn, Michigan. Sunday, we were very impressed with the world class art collection at the Detroit Institute of Arts, and the Detroit Eastern Market weekend farmers' market, which was celebrating its annual Flowers Day, with nearly 200,000 in attendance. Good times, and I made it back to Little Rock in time to read my beautiful kids bedtime stories!
Wesley |
| Night Sleep Time: 6.00 | Nap Time: 0.00 | Total Sleep Time: 6.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 12.00 | 0.00 | 0.00 | 0.00 | 12.00 |
| am: 8 Easy Miles on a gorgeous morning in my West Little Rock neighborhood; humidity down, shirt off, feeling better as we look toward June. If I can get my knee right, I'm planning to take the sage advice of my friend and fellow blogger, Rob, who suggsted that I consider focusing on my speed for several months (he actually used the word "year", but let's not get crazy). I began considering this prior to Boston, and a poor performance there confirmed what I know to be true. I need a change of pace--to motivate me, to discipline me, to give me the competitive edge I have begun to carve out over the last 18 months.
Of course, the end-game is still the Marathon. What else? pm: 4 Easy Miles on treadmill set to 1.0 incline. Wesley
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| Night Sleep Time: 5.00 | Nap Time: 0.00 | Total Sleep Time: 5.00 |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 12.00 | 0.00 | 0.00 | 0.00 | 12.00 |
|
am: 8 Easy Miles with Dave, who joined FRB yesterday, along the NLR River Trail on a beautiful morning along the Arkansas River. We were joined by a nice guy, Sam, in town to visit family. Good times.
pm: 4 Easy Miles on treadmill set to 1.0.
Wesley |
| Night Sleep Time: 5.00 | Nap Time: 0.00 | Total Sleep Time: 5.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 3.00 | 3.00 | 0.00 | 0.00 | 6.00 |
| am: 6 Miles in my neighborhood; attempted sub-7:00 approaching MP on Miles 2-4, to push the knee a little and see how it holds up. I felt descent, but not great. So it goes... Lots of aerobic miles the next couple of weeks to rebuild my base. I'm enjoying the easy doubles in my gym when my schedule permits. Easy four-milers on the treadmill to get the blood flowing break up my days, many of which have been extremely busy as we gear up for a big case next week. Everyone out there have a wonderful day. Be friendly on elevators. Wesley |
| Night Sleep Time: 5.00 | Nap Time: 0.00 | Total Sleep Time: 5.00 |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 12.00 | 0.00 | 0.00 | 0.00 | 12.00 |
| 12 Miles in 91 minutes on the treadmill set to 1.0 incline. Heating up in Arkansas, with the index approaching 100 degrees over the weekend. Good times! Early mornings will be prime time for outdoor training. Everyone have a relaxing, long weekend, and spend a few minutes reflecting on why we are off on Monday. God bless. Wesley |
| Night Sleep Time: 0.00 | Nap Time: 5.00 | Total Sleep Time: 5.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.00 | 0.00 | 0.00 | 0.00 | 5.00 |
| 5 Miles of running on a hot afternoon in my neighborhood; good day here, though. Parents in town for Church this morning, and they took my kids to the pool for some fun in the sun. Wesley |
| Night Sleep Time: 5.50 | Nap Time: 0.00 | Total Sleep Time: 5.50 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.00 | 0.00 | 0.00 | 0.00 | 10.00 |
| 10 Miles in just under 80 minutes on a hot mid-morning run that was based on the following: If there was a trail, dirt or rock path, I went down it. If there was a creek, I jumped in it. If there was a hill, I climbed it. Wore my Merrell Trail Gloves, which were nice, and a good change in pace with my calves feeling the brunt of the workload. Met my family at the neighborhood swimming pool shortly after 10:00 am for some fun in the sun. BBQ later at friends house, and yes, there will be a slip-n-slide! Wesley |
| Night Sleep Time: 7.00 | Nap Time: 0.00 | Total Sleep Time: 7.00 |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.00 | 0.00 | 0.00 | 0.00 | 8.00 |
| 8 Miles on a nice morning in my neighborhood. I mean, to be honest, it was pretty freaking hot, particularly given it was 5:00 am. But then again, it's all relative when you're locked into heat index running for the next three months--and at least the humidity was down a little. Calves a little tight after yesterday barefoot trail glove running experiment, which I thoroughly enjoyed. I also was proud of the blisters on my forefoot, which provide evidence that the barefoot trail gloves were going their job. Wesley |
| Night Sleep Time: 6.00 | Nap Time: 0.00 | Total Sleep Time: 6.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 3.00 | 3.00 | 0.00 | 0.00 | 6.00 |
| Long day at the office...never got around to posting about my crazy awesome 6-miler this morning. Okay, so it was pretty run of the mill, but I did push it hard and try to stride up the hills. That's got to count for something, right? Oh yeah, it was hot. Wesley |
| Night Sleep Time: 6.00 | Nap Time: 0.00 | Total Sleep Time: 6.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.00 | 2.00 | 0.00 | 0.00 | 8.00 |
| 2 Miles at 7:47/mile, 4 Miles at 7:30/mile, and 2 Miles at 6:58/mile, which actually felt pretty good. Very little pain in my knee, and I seem to be getting my legs back under me. Need to do a tempo run soon, and speed work is on the horizon. Wesley |
| Night Sleep Time: 5.00 | Nap Time: 0.00 | Total Sleep Time: 5.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 13.00 | 0.00 | 0.00 | 0.50 | 13.50 |
|
Long workout today to exercise the demons...10.5 Miles in around 82 minutes on the treadmill set to 1.0, followed by 20 minutes on the incumbent bike to loosen the legs up enough for an additional 3 Miles in 23 minutes on the treadmill; final mile on the treadmill included 4X200m striders at 5K pace, which may not sound like much, but I was proud of myself. After an ice bath, two California Kitchen frozen pizzas, and two...check that...three glasses of wine, I think I'm recovering nicely. Wesley
|
| Night Sleep Time: 6.00 | Nap Time: 0.00 | Total Sleep Time: 6.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.50 | 4.00 | 0.00 | 0.00 | 4.50 |
| 4 Miles in 27 minutes and a half-mile cool down; a couple of miles of trails and hills made this a good, hard effort. Off to Malvern/Hot Springs for my cousin's wedding. Congrats kids! 55 Miles for the week. Wesley |
| Night Sleep Time: 7.50 | Nap Time: 0.00 | Total Sleep Time: 7.50 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.00 | 0.00 | 0.00 | 0.00 | 6.00 |
|
6 Miles, with my Dad, along Highway 171 between Malvern and Hot Springs, Arkansas. Not too hot because we started around 5:30 am. Heat coming later, though.
Diamond Hogs moving on to the Championship Game in the NCAA Regionals. Pig Sooie!
Wesley |
| Night Sleep Time: 7.00 | Nap Time: 0.00 | Total Sleep Time: 7.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.00 | 0.00 | 0.00 | 0.00 | 8.00 |
|
8 Miles with Dave (DSM) and Kevin Lemley, on a humid morning along the North Little Rock River trail; even caught a light shower, which was nice.
Nine consecutive days of runnin with very little soreness in my knee. May have kicked it!
Wesley |
| Night Sleep Time: 4.50 | Nap Time: 0.00 | Total Sleep Time: 4.50 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 2.00 | 6.00 | 0.00 | 0.00 | 8.00 |
| 8 Miles, solid effort, on a nice afternoon in my West Little Rock neighborhood. Kept my foot on the pedal for the first 4 miles, worked hard on all inclines, and cleared my head in the process. One of those runs with deeper implications for life. Heavy. Wesley |
| Night Sleep Time: 5.50 | Nap Time: 0.00 | Total Sleep Time: 5.50 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 9.00 | 1.00 | 0.00 | 2.00 | 12.00 |
|
AM: 6 Easy Miles on a nice, dare I say coolish, morning in my neighborhood. Keep the blood flowing run...I was up anyway. Busy day ahead. PM: 1 Mile warm-up, 1 Mile at 6:58, and 4X800m repeats on treadmill set to 1.0 incline. Total: 12 Miles. Wesley
|
| Night Sleep Time: 6.00 | Nap Time: 0.00 | Total Sleep Time: 6.00 |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.50 | 1.00 | 0.00 | 0.50 | 12.00 |
|
AM: 8 Miles in just under an hour on the treadmill; ran the final mile at sub-7:00 (for no other reason than to finish my workout in under an hour).
Too much basketball on SportsCenter. Don't get me wrong, it's been a descent NBA Playoffs, particularly the Eastern and Western Semis, but I don't need to hear everyone's perspective the morning after. Just show me Russell Westbrook dunking on Tim Duncan and Paul Pierce giving King James a facial, and I'm good. Stick with the highlights, brother. Save the commentary for the afternoon/evening when I can get a little Wilbon and Magic pre-game analysis. When do the Olympics start anyway?
PM: 4 Miles in 29:15, including a 200m strider at the end of each mile, on the treadmill.
TOTAL: 12 Miles.
Wesley |
| Night Sleep Time: 5.00 | Nap Time: 0.00 | Total Sleep Time: 5.00 |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.00 | 0.00 | 0.00 | 0.00 | 8.00 |
|
8 Miles in 63 minutes on a great morning, 65 degrees, in lovely downtown Little Rock. Headed south this morning from my office down Scott Street all the way to Roosevelt, where I slipped under the Interstate, ran through the Little Rock National Cemetery, and headed back North up Confederate Blvd., and then College (I think), before getting my bearings at the 4 Mile mark and entering the Heifer International Global Village (and International HQ) from the south entrance. Jogged along the path behind Heiffer and the Clinton Presidential Library, crossed over the old Rock Island (Clinton) pedestrian bridge, reconnected with the River Trail in North Little Rock, and headed back east. Crossed back over the Junction bridge, another of Little Rock's pedestrian bridges crossin the Arkansas River, and "toured" he Riverfront Sculpture Garden behind the Peabody Hotel, which is near the finish line of my hometown race, the Little Rock Marathon.
Very urban, gritty, fulfilling, and insightful run. Little Rock/North Little Rock has a lot to offer, and unfortunately, many of its residents know nothing about such opportunities. For example, who knew that Little Rock had a well-endowed and vibrant public arts committee contributing to the quality of life of the City's residents. In October, the Sculpture in the River Market Committee will host the sixth annual Sculpture in the River Market event, featuring local and national artists, public and private showings, and a public art competition with the winner awarded a $60,000 commission to instal a work in Riverfront Park (along the Arkansas River). Check out the link below if you want more information:
http://www.sculptureattherivermarket.com/
Finally, Little Rock features a number of sculptures tied to Arkansas historical events, individuals, etc., including the Little Rock Nine sculpture, Testament, which was dedicated to the Little Rock Nine on the eve of the 50th Anniversary of the Central High Crisis. The installment of this piece received national press, such as the USA Today article at the link below:
http://www.usatoday.com/news/nation/2007-08-29-Littlerock_N.htm
It's sort of like my recent trip to Detroit, which was excellent. People often have preconceived notions about a place despite having never been there. They judge it based on a snapshot of what they see on the news or hear third-hand from someone who was there for a two-hour business trip. There are some great U.S. Cities out there that do not receive enought credit and/or get a bad rap based on infamous, historical events. Respect the history...but focus on the present.
Wesley
|
| Night Sleep Time: 5.00 | Nap Time: 0.00 | Total Sleep Time: 5.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 9.00 | 0.00 | 0.00 | 0.00 | 9.00 |
|
9 Miles with my Dad on a nice morning along Highway 171 between Malvern and Hot Spring, Arkansas. Talked about politics, life, and everything in between. Good run.
Good mileage week, and 14 days of consecutive running. May need a day off...
Wesley |
| Night Sleep Time: 7.50 | Nap Time: 0.00 | Total Sleep Time: 7.50 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.00 | 0.50 | 0.00 | 0.00 | 7.50 |
|
My brother will appreciate today's run. Every time he's back home in Arkansas, Luke loves hitting the trails at Lake Catherine State Park, which is only a few miles from my parents' home between Malvern and Hot Springs, Arkansas.
First 4 Miles were rugged and steep single track trails; took Falls Branch Trail to the Waterfall, then headed straight up for over a mile on Mountain Dam Trail; after taking in some truly breathtaking views of Lake Catherine and the State Park, I headed back down and reconnected with Falls Branch. I topped off a great effort, on little sleep, with 3.5 Miles on the pavement around the campgrounds.
Trails Miles at 9:14/mile; Road Miles at 7:26/mile; 7.5 Total Miles in 1:02:47.
Tough running today. As the old Hogs' B-Ball Coach, Nolan Richardson, was fond of saying, "If you ever see me in a fight with a bear...worry about the damn bear." I felt the same way after today's run. 15 days and counting.
Wesley |
| Night Sleep Time: 5.00 | Nap Time: 0.00 | Total Sleep Time: 5.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.50 | 0.00 | 0.00 | 1.00 | 7.50 |
| 5 Miles on Scott Field track followed by 8X200m repeats with 200m jog between repeats. 7.5 Total Miles. Better workout than expected... Wesley |
| Night Sleep Time: 5.00 | Nap Time: 0.00 | Total Sleep Time: 5.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.00 | 2.00 | 0.00 | 0.00 | 9.00 |
| 9 Miles in 1:09 on treadmill set to 1.0 incline. Ran Miles 7 and 8 at 6:44 and 6:40, respectively, but something's going on with my left foot/achilles. Pretty sore today. It loosened up during the run, so I'm cautiously optimistic. Probably wouldn't kill me to get more sleep, but I find myself doing things that are far more satisfying...lots going on and the late evenings are one of the few opportunities I can find peace. Wesley |
| Night Sleep Time: 5.00 | Nap Time: 0.00 | Total Sleep Time: 5.00 |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.00 | 0.00 | 0.00 | 0.00 | 6.00 |
| 6 Easy Miles on treadmill set to 1.0 incline. Wesley |
| Night Sleep Time: 5.00 | Nap Time: 0.00 | Total Sleep Time: 5.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 11.00 | 1.00 | 0.00 | 0.00 | 12.00 |
|
Up at 4:30 am to meet Dave, Kevin, and one of Kevin's firm's law clerks, Abtin, on a perfect morning of 65 degrees in downtown Little Rock. Ran 12 Miles primarily along the North Little Rock River Trail, turning around at the 6 Mile Mark just past the Burns Park Soccer Complex. With the exception of Mile 6, which I ran in approximately 6:35 to catch-up after taking a bio break, we cruised for most of the run just below an 8:00 pace. Good times. Good conversation. Giving a presentation today on visual / public art and its impact on he quality of life of Little Rock's residents. Talk about being underqualified...but I tend to compensate with over-preparation. Looking forward to it. It's part of my leadership training through the Little Rock Regional Chamber of Commerce.
Wesley |
| Night Sleep Time: 3.50 | Nap Time: 0.00 | Total Sleep Time: 3.50 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.25 | 1.00 | 0.00 | 1.00 | 8.25 |
| PM (early): 6 Miles on North Little Rock River Trail. PM (later): 4X400m repeats on my parents' land in my Barefoot Trail Gloces; 2.25 Total Miles, which included jogging rest and quarter mile cooldown. Just one of those "why the hell not" workouts before a great dinner with my folks. Total: 8.25 Miles Wesley |
| Night Sleep Time: 7.50 | Nap Time: 0.00 | Total Sleep Time: 7.50 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.75 | 4.00 | 0.00 | 0.00 | 4.75 |
| Half-mile down driveway to warm up follwed by 4-Mile out-and-back loop at 6:49/mile along Hwy.171 between Malvern and Hot Springs; with quarter mile jog to cool down, I ran 4.75 Miles, which gives me 55 Miles for the week. Three good mileage weeks in a row despite nagging soreness in my knee, and now my achilles. I definitely would have gone longer today, but I'm playing in the St. James UMC Golf Tournament, which raises money to build fresh water wells in the Congo. There are worse reasons to play golf... Wesley |
| Night Sleep Time: 7.00 | Nap Time: 0.00 | Total Sleep Time: 7.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 11.50 | 0.00 | 0.00 | 0.00 | 11.50 |
| 11.5 Miles on a steamy Sunday, mid-morning run at Lake Catherine State Park. Ran all three trail loops, in order of difficulty, starting and finishing each at Trailhead: 1.75 Mile Falls Branch Trail; 3.25 Mile Horseshoe Mtn. Trail; and 3.5 Mile Mtn. Dam Trail. 8.5 Miles of steep and rugged single track trails at approx. 9:30/mile. Cooled down (stretched out) with 3 Miles at 7:30/mile on the streets around the campgrounds and park area. 11.5 Total Miles. Happy Father's Day to my Dad, Mark, and all the other Dads out there. My Dad inspires me, and he has made me a better runner and a better man. Love you Dad! Wesley |
| Night Sleep Time: 8.00 | Nap Time: 0.00 | Total Sleep Time: 8.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.00 | 0.50 | 0.00 | 2.00 | 7.50 |
|
3 Easy Miles followed by 4X800m repeats at 5k Pace on treadmill set to 1.0 incline; half-mile at 6:58 to cool down for 7.5 Total Miles in just under 55 minutes. Hogs in Winners' Bracket of College World Series against two-time defending National Champion Gamecocks. It's too bad we ended up on the same side of bracket, but the Razorbacks are rolling with a deep bullpen and timely hitting. Get'em boys! Watching the game and eating Mexican food with my Dad tonight. Good times... Wesley
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| Night Sleep Time: 7.00 | Nap Time: 0.00 | Total Sleep Time: 7.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.00 | 0.00 | 3.00 | 0.00 | 11.00 |
| 11 Miles in 1:22 on a hot and humid morning along the River Trail in North Little Rock; ran with Kevin, Dave, and Abid for 2 Miles at 8:00/mile; with Kevin and Dave through Mile 7 at approx. 7:45/mile; and Miles 8-10 with Kevin at 6:27/mile. Including cool down mile, I ran 11 Total Miles. Why doesn't everyone appreciate the power of endorphins? Wesley |
| Night Sleep Time: 4.50 | Nap Time: 0.00 | Total Sleep Time: 4.50 |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.50 | 0.00 | 0.00 | 1.50 | 8.00 |
| AM: 8 Miles in 62 minutes, including 12 striders (200m), on the hotel treadmill set to a 1.0 incline. In Dallas for deposition training through the National Institute for Trial Advocacy. Getting started pretty early tomorrow, so alas, I must retire after a long and productive day. Feeling at peace with myself for the first time in a long time. Enjoying Jurek's book and some soul searching to recalibrate my lifestyle. Best, Wesley |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 2.00 | 2.00 | 0.00 | 1.00 | 5.00 |
| Short 4-Mile Progressive run at 7.30, 6.58, 6.31, and 6.00 on treadmill set to 1.0 incline; 1 Easy Mile to cool down for 5 Total Miles. Wesley |
| Night Sleep Time: 4.00 | Nap Time: 0.00 | Total Sleep Time: 4.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.00 | 0.00 | 0.00 | 0.00 | 4.00 |
| 4 Miles in 30 minutes on treadmill set to 1.0 incline. Wesley |
| Night Sleep Time: 5.00 | Nap Time: 0.00 | Total Sleep Time: 5.00 |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 12.00 | 0.00 | 0.00 | 0.00 | 12.00 |
|
12 Miles in 1:49 with my co-worker and fellow FRB'r, Dave, on a hot, hot, hot Monday in Little Rock. We're looking at triple digit heat with a 110 Heat Index today. And people actually question why Dave, Kevin, and I get up so early? Self preservation.
I have discovered my true love--a love that may have existed before I was even aware of it: heavy, consistent mileage, growing stronger each mile (and each day). And I was surprised by joy, if you will. I've always embraced the discipline necessary to be a committed distance runner, but the passion was and is missing at the shorter distances. Even the shorter training runs...but the rhythm, energy, and spiritual connection I feel when going long...makes me strong. And gives me peace.
Wesley |
| Night Sleep Time: 5.50 | Nap Time: 0.00 | Total Sleep Time: 5.50 |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.50 | 4.00 | 0.00 | 0.00 | 14.50 |
|
am: 2 Easy Miles followed by 4 Miles in 26:30 (MP) on treadmill set to 1.0 incline. Not a lot of time this morning with a hearing scheduled at 9:30 am, but I had a lot of spring in my legs. Ran light and free, and MP felt easier than it had in weeks. Lots of clarity...running and otherwise.
pm: 8.5 Miles in 1:07, between 8:00 and 7:41 pace.
Total: 14.5 Total Miles.
Wesley
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| Night Sleep Time: 5.50 | Nap Time: 0.00 | Total Sleep Time: 5.50 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.00 | 3.50 | 0.00 | 0.50 | 10.00 |
|
am: Heaven is for real...61 degrees and cool in lovely Little Rock, Arkansas. Unfortunately, because I forgot to reset my phone alarm for 4:30 am rather than 5:00 am (when I got up), I only was able to get in 7 Miles before showering and running to an 8:00 am meeting (I generally do not count "running" to meetings toward my mileage). I had told Dave to go ahead and get started at 5:30, and I started around 6:15 and ran pretty quickly to the 3.5 mile mark on the River Trail; turned around and ran the final 3.5 Miles of Dave's 11 miler.
pm: 3 Miles in 22:00, including 4X200m striders at sub-6:00 pace.
Wesley |
| Night Sleep Time: 4.00 | Nap Time: 0.00 | Total Sleep Time: 4.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.00 | 4.00 | 0.00 | 0.00 | 11.00 |
| 11 Miles along the River Trail on a morning creeping toward the mid-80s by the end of the run at 7:15 am. Forecast calls for 105 today! Ran the first six miles and last mile with my buddy, Dave. Of course, I had planned to run the entire eleven-miler with Dave, but at Mile 6, I remembered leaving my keys in the bathroom at the tornaround, so I had to back-track a quarter of mile. I then amped it up a little in an attemp to catch Dave, who continued running after I insisted. I didn't catch him ubtil we hit the Broadway Bridge, just under a mile from our office. I continue to be so impressed with Dave's committment and dedication to his craft. Wesley |
| Night Sleep Time: 4.50 | Nap Time: 0.00 | Total Sleep Time: 4.50 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.50 | 0.00 | 0.00 | 0.00 | 6.50 |
| 6.5 Easy Peasy Miles on another hot hot hot one in the Natural State. Hate to think what August will be like! Got to keep it rolling though; make progress, grow stronger; what else? Wesley |
| Night Sleep Time: 6.00 | Nap Time: 0.00 | Total Sleep Time: 6.00 |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 16.00 | 0.00 | 0.00 | 0.00 | 16.00 |
| Half-Mile warm-up down my parents' driveway; 15 Miles in 1:54:22 traveling west into Lake Catherine State Park, turning around at Visitors' Center near campground and heading back east; half-mile cool-down for 16 Total Miles. It was a hot one, 104 degrees with the index approaching 110. After finishing off my electrolyte drink at Mile 8, it was touch and go...actually jumped into a creek near Mile 12 to get my body temperature down. It felt awesome, and frankly, I wanted time to stop for a while--freeze that moment--but alas, I got out and ran the final 4 Miles relatively refreshed (and safe). Wesley |
| Night Sleep Time: 5.50 | Nap Time: 0.00 | Total Sleep Time: 5.50 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.00 | 1.00 | 0.00 | 0.00 | 9.00 |
| 9 Miles in 1:07 with Dave at noon on the North Little River Trail; threw in four 200m striders during Mile 5 to stretch my legs out a bit. Good run. Very impressed with some tough miles by Dave as well. Wesley |
| Night Sleep Time: 4.50 | Nap Time: 0.00 | Total Sleep Time: 4.50 |
|
| | Race: |
Firecracker Fast 5K (3.11 Miles) 00:17:19, Place overall: 13, Place in age division: 3 | | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.00 | 0.00 | 0.00 | 3.10 | 8.10 |
| Really happy my old man, Mark, dragged me to the Firecracker Fast 5K this morning. One of the bigger 5Ks in Arkansas, with a rich history, this year's race was the 36th annual running. Two things are fairly unique about this race. First, with the exception of a half-mile climb during Mile 3 near the Little Rock Zoo, this race is almost entirely downhill, hence the name, Firecracker "Fast" 5K. The second unique feature is the awards. Because of the size of the field (nearly 1500 runners), only the first 100 males and first 100 females receive trophies shaped like afirecracker (or piece of dynamite on a trophy base!). No age groups. I am very proud of my Dad for his final kick, which placed him 96th overall, good enough for a top 100 firecracker trophy! He ran 21:00 even (6:47), and I came in at 17:19 (5:35) for 13th overall. After the race, we ran the course in reverse, uphill, for a three-mile cool-down. So, including my two-mile warm-up, I got in 8.1 Total Miles. Finally, Dad and I topped off our morning with a great breakfast at the home of a coworker who lives nearby the race start. All the Entergy runners were in attendance, and we very much enjoyed ourselves as we stuffed our faces with fresh fruit and avocado, eggs, bacon, and cinnamon bread. Happy 4th to all. Eat a hot dog! And don't feel guilty about it! Wesley |
| Night Sleep Time: 6.00 | Nap Time: 0.00 | Total Sleep Time: 6.00 |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 14.50 | 0.00 | 0.00 | 0.00 | 14.50 |
| A Harvest Moon last night and a beautiful morning in Little Rock! Met Dave at 5:15 am for a medium-longish run of 14.5 Miles in just under 2 hours. Temperature check at 5:00 am: 80 degrees... Ran There-- along the North Little Rock River Trail to Big Dam Bridge-- and Back Again. I'm in a good place with my running right now. Wesley |
| Night Sleep Time: 5.00 | Nap Time: 0.00 | Total Sleep Time: 5.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.00 | 7.00 | 0.00 | 0.00 | 13.00 |
|
AM: 2 Miles at 6:58/mile and 3 Miles at 6:40/mile on the treadmill set to 1.0 incline; 5 Total Miles in 34 minutes. PM: 6 Miles in 45 minutes (8:00 - 7:13 pace) and 2 Miles at 6:58/mile; 8 Miles in just under 59 minutes, including 4 striders during final mile. Finally raining here (as I type), and oh how badly we need it. Life and Arkansas weather have much in common. Expect the unexpected, embrace the good, respect the not-so-good, and always look forward to the Spring. Total: 13 Miles, lots of paces, over half good stuff. Wesley
|
| Night Sleep Time: 6.00 | Nap Time: 0.00 | Total Sleep Time: 6.00 |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.40 | 5.00 | 0.00 | 0.00 | 15.40 |
| 15 Miles in 1:56:10, starting at 3:00 pm with heat index hovering around 105. Headed west on Hwy. 171 from my parents house with a bottle of water, then turned south toward Hot Springs at Mile 4; not my typical medium-long run route when in Malvern/Hot Springs, but it did take me by my old stomping grounds, Camp Tanako--a United Methodist Youth Summer Camp--where among other things I (1) Performed "You are my fire" by the Backstreet Boys, along with 3 friends, at the Camp Talent Show; (2) Wrote and distributed an anonymous essay entitled "Camp Love" that really sent the female campers (not to mention the counselers) over the edge (as I inteded); and (3) Became a stronger Christian, man, and human committed to helping those less fortunate than myself. Thanks to the fireman, Paul, at the County Fire Station, for being kind enough to give me a bottled water. This allowed me to finish today's run with minimal stoppage time. Wesley |
| Night Sleep Time: 7.00 | Nap Time: 0.00 | Total Sleep Time: 7.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 9.50 | 1.00 | 0.00 | 0.00 | 10.50 |
| 10.5 Miles in 1:19:36 (7:35) on the gravel/grass shoulder of Hwy. 171; started out west on 171, turning south toward Hot Springs and circling back after a quarter mile down Camp Tanako dtiveway. Hot and really humid with a front moving in; however, there was a nice breeze out of the southwest, which allowed me to get by with only 8 ounces of water. Wesley |
| Night Sleep Time: 6.00 | Nap Time: 0.00 | Total Sleep Time: 6.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.50 | 2.00 | 0.00 | 0.00 | 8.50 |
| 8.5 Miles in just under 64 minutes on the treadmill set to 1.0 incline; ran Miles 7 and 8 at 6:35/mile before cooling down for a half mile. Pretty effortless running despite lots of miles over the weekend. Feeling pretty good physically, better mentally, and strong emotionally. Wesley |
| Night Sleep Time: 6.00 | Nap Time: 0.00 | Total Sleep Time: 6.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.00 | 0.00 | 0.00 | 0.00 | 7.00 |
| 7 Easy Miles with my Dad along Hwy. 171 on a nice mrning, 73 degrees, despite the 90+% humidity. Good running, Pops! Wesley |
| Night Sleep Time: 6.00 | Nap Time: 0.00 | Total Sleep Time: 6.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.00 | 2.00 | 1.00 | 2.00 | 15.00 |
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AM: 2 Easy Miles followed by approximately 1 Mile at 6:15 and approximately 1 Mile at 6:00. Why were Miles 3 and 4 approximate you ask? Well, the treadmill shorted out, ironic given it's in a gym owned and operated by a public utility. So I switched outlets, only to have it die on me again as I was hammering away at a 6 minute mile. I may have hit--rather, lightly struck--the treadmill at this point, and I do recall considering how good it would feel to throw the treadmill out the 28th floor window...otherwise, that part of my workout was excellent. After the second breakdown, I went outside and ran 2 Miles pretty hard, probably around MP, settling for 6 Total Miles before running to a 1:00 pm meeting. Frustrating, but I'm down from the bridge. Feeling too strong to let it get me down. PM: Half-mile down the drive, 8 Miles in 59:41 on the dirt/grass shoulder along Hwy. 171; half-mile up the drive; jumped on the pavement and ran timed Mile 8 right at 6 minutes. I needed this run to clear my head. Locked back in. Total: 15 Miles. Interesting day. Wesley
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| Night Sleep Time: 6.00 | Nap Time: 0.00 | Total Sleep Time: 6.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.00 | 0.00 | 0.00 | 0.00 | 8.00 |
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8 Miles with Dave on a humid, but nice, morning; North Little Rock River Trail was full of cyclists because we started a little later this morning (6:00 am).
I think I could only get into cycling if my age or health prevented me from running. Am I a running snob?
Wesley |
| Night Sleep Time: 5.00 | Nap Time: 0.00 | Total Sleep Time: 5.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 16.00 | 0.00 | 0.00 | 0.00 | 16.00 |
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16 Miles in 2:11:58 on a warm and muggy afternoon in the Ouachita National Forest about 35 miles west of Little Rock. Parked at the Lake Winona Spillway and ran an out-and-back on Forest Service Road 114, carring only a 16 oz bottled water; rolling hills with several tough climbs; deer to human ratio was about 20 to 1. No doubt, this was a tough run, particularly given my poor planning with respect to fuel and a relatively low energy level. That said, ask and ye shall receive...at Mile 14, battling borderline dehydration, I prayed for rain. Honestly, I shouted to the heavens, and not 10 minutes later, the heavens parted and emptied a perfect, beautiful shower on my head for the remainder of my run, cleansing my mind, body, and soul. Wesley
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| Night Sleep Time: 5.50 | Nap Time: 0.00 | Total Sleep Time: 5.50 |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.00 | 6.00 | 0.00 | 2.00 | 15.00 |
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AM: 8 Miles in 55:56 in a light, cool rain along Highway 171 near my parents' home between Malvern and Hot Springs, Arkansas; last 6 Miles at approximately 6:40/mile. PM: 7 Miles in 54 minutes and change; mostly ran in the grass along my parents quarter mile driveway; mixed in 8 striders. Wesley
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| Night Sleep Time: 8.50 | Nap Time: 0.00 | Total Sleep Time: 8.50 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.00 | 0.00 | 0.00 | 0.00 | 5.00 |
| 5 Miles on a steamy afternoon on the trails on my parenys' land. Pretty rough and rugged for a recovery day! But enjoyable nonetheless... Wesley |
| Night Sleep Time: 7.00 | Nap Time: 0.00 | Total Sleep Time: 7.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 15.00 | 0.00 | 0.00 | 2.00 | 17.00 |
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AM: 10.5 Miles with Dave on the North Little Rock River Trail on an overcast morning that held the temperature down around 80 degrees, which was nice and manageable. Picking up some good mileage over the last few weeks, and I plan to continue the trend, targeting 80 miles/week to see how my legs handle the load. Need to do a little better job with my diet and a lot better job with my hydration on longer runs in the summer heat. I am sticking with my plan to forego racing this summer (with the exception being the July 4 5k I ran with my Dad after some prodding on his part), and with this in mind, I'm starting to consider my fall/winter race calendar. A couple trail ultras seem promising, and I would like to work in one road marathon in as well. Boston 2013 is in the back of my mind because of last year's massacre...but no firm decision on that front. PM: 3 Easy Miles to warm up followed by 4X800m repeats at 3 mins/repeat on Booker T. Washington track in southeast Little Rock; including 800m easy jog after each repeat, I ran 6.5 Total Miles. Total: 17 Miles; both runs outside! Wesley
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| Night Sleep Time: 5.00 | Nap Time: 0.00 | Total Sleep Time: 5.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.25 | 2.00 | 0.00 | 0.25 | 10.50 |
| 10.5 Miles in 78 minutes on treadmill set to 1.0 incline; Mile 9 at 6:58, Mile 10 at 6:31, and a fast quarter before a final quarter to cool down. Wesley |
| Night Sleep Time: 5.00 | Nap Time: 0.00 | Total Sleep Time: 5.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 11.25 | 3.00 | 0.00 | 1.25 | 15.50 |
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AM: Excellent, Whole Hog Cafe Championship BBQ last night with my Dad, so there was no way I could handle a 5:00 am run. Settled for 7.5 Miles on the treadmill set to 1.0 incline at my office prior to an 8:30 am meeting. Like yesterday, I ran a couple of hard miles during the latter part of the run, knocking out Mile 6 in 6:58 and Mile 7 in 6:31; ran a fast quarter around 5K pace and a final quarter to cool down.
PM: 8 Miles in 60 minutes on treadmill set to 1.0 incline; Mile 7 in 6:58 and Mile 8 in 6:00. Total: 15.5 Miles, lots of SportsCenter (am) and NFL Live/Around the Horn (pm). if anyone has a question about Dwight Howard's drama, Jeremy Lin's 25M contract, RGIII's signing, or Mike Trout's chances of winning Rookie of the Year and/or MVP, then I'm your man. Oh, and Michael Vick wrote a book, "Finally Free", hopefully metaphorical.
Wesley
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| Night Sleep Time: 5.50 | Nap Time: 0.00 | Total Sleep Time: 5.50 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 15.00 | 0.00 | 0.00 | 0.00 | 15.00 |
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AM: 8.5 Miles with Dave on a hot morning on the Arkansas River Trail. Arkansas Summer finally in full swing--forecast calling for 110 degrees and 115 heat index. Could be worse...I think. PM: A few more easy miles (6.5) on the treadmill because I wanted to see how El Tigre did across the Pond this morning (-3, tied for 6th). Total Miles: 15 Easy Peasy, which is good because legs didn't have a lot of pop today. Wesley
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| Night Sleep Time: 5.50 | Nap Time: 0.00 | Total Sleep Time: 5.50 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 3.00 | 5.00 | 0.00 | 0.00 | 8.00 |
| 2 Easy Miles to warm up followed by 5 Miles in 33 minutes (6:40 - 6:27 MP range) and another easy mile to cool down for 8 total miles. Hitting the Ouachita National Forest Forestt Service Roads and trails with some local ulter runners tommorow morning for a long run; very much looking forward to learning from some talented and experienced runners; and I have a good shot of hitting 90 Miles for the week. Wesley |
| Night Sleep Time: 5.00 | Nap Time: 0.00 | Total Sleep Time: 5.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 29.00 | 0.00 | 0.00 | 0.00 | 29.00 |
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AM: 20.25 Miles in 3:56 in the scenic Ouachita National Forest with a great group of local ultra runners. It was different for me, walking up hiils, then pounding down, but I thoroughly enjoyed myself. Most of today's run was along the course of the Arkansas Traveler 100, which most of these folks have run (and for one person in the group, won). It takes place the first weekend of October each year. PM: 8.75 Miles (+ 91.25 = 100) in 61 minutes along Hwy. 171 on a triple digit scorcher; ran Miles 3, 4, and 8 (gradual downhill) in sub-7:00 pace. Total: 29 Miles. Good mileage week. Wesley
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| Night Sleep Time: 5.00 | Nap Time: 0.00 | Total Sleep Time: 5.00 |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 9.00 | 2.00 | 0.00 | 0.00 | 11.00 |
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11 Miles just under 85 minutes (7:40 average pace) along Hwy. 171; back toward Malvern rather than my usual run into Garland County and Lake Catherine State Park. Very hilly start, which meant downhill finish; managed the downhill miles easily at sub 7:00 pace. Good start to the week despite high heat, for which, thankfully, I'm beginning to develop a better resistance.
Wesley |
| Night Sleep Time: 7.00 | Nap Time: 0.00 | Total Sleep Time: 7.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 11.50 | 3.00 | 0.00 | 0.50 | 15.00 |
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AM: 11 Miles in 80 minutes on treadmill set to 1.0 incline. Ran Miles 8, 9, and 10 at 6:40/mile, followed by a half-mile at sub-5k pace and another half-mile to cool down. PM: 4 Easy Miles on shoulder along Hwy. 171. Total; 15 Miles.
Wesley
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| Night Sleep Time: 4.50 | Nap Time: 0.00 | Total Sleep Time: 4.50 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 14.00 | 0.00 | 0.00 | 0.00 | 14.00 |
| 14 Miles on th Arkansas River Trail on a pretty nice morning in the greater Little Rock metroplex; not sure that I was fully conscious until Mile 6 or 7, but I labored through it. Good miles, but I'm feeling a bit fatigued. I could really go for a super-charged smoothie... Wesley |
| Night Sleep Time: 5.00 | Nap Time: 0.00 | Total Sleep Time: 5.00 |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.00 | 4.00 | 0.00 | 0.00 | 12.00 |
| 12 Miles in 89 minutes on treadmill set to 1.0 incline; Miles 9 and 10 at 6:58/mile and Miles 11 and 12 at 6:29/mile. Feeling pretty good...progressively stronger throughout workout. Wesley |
| Night Sleep Time: 7.00 | Nap Time: 0.00 | Total Sleep Time: 7.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 19.00 | 1.00 | 0.00 | 0.00 | 20.00 |
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AM: 13 Miles with Dave on the Arkansas River Trail. PM: 7 Miles in 52 minutes on treadmill set to 1.0 incline. Total: 20 Miles. Wesley
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| Night Sleep Time: 6.00 | Nap Time: 0.00 | Total Sleep Time: 6.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.00 | 5.00 | 0.00 | 0.00 | 13.00 |
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13 Miles in 1:39 on treadmill set to 1.0 incline; Miles 9-13 at sub-700 pace. Finally going to take a day off tomorrow after logging 280 Miles over the last 21 days. I actually feel okay, but there's really no reason to push my threshold given my complete lack of training strategy, racing plans, and long-term goals. Really just running high mileage the last six weeks because I can and I like it. Wesley
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| Night Sleep Time: 6.00 | Nap Time: 0.00 | Total Sleep Time: 6.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 13.00 | 0.00 | 0.00 | 13.00 |
| 13 Miles in 1:30:46 (6:59) on an afternnon run along the South Trail of the Arkansas River Trail. Parked at Two Rivers Bridge and ran 6.5 Mile out-and -back, which included a couple of miles of pcked trails; pleased to run a -90 second negatice split with only 10 ounces of water in 99 degree heat (103 index) at the start of the run. Wesley |
| Night Sleep Time: 5.00 | Nap Time: 0.50 | Total Sleep Time: 5.50 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 13.00 | 0.00 | 0.00 | 0.00 | 13.00 |
| 13 Miles along South Trail on the Arlansas River Trail, starting at Austin Brothers Tires (where I had my oil changed), heading west and crossing over Big Dam Bridge, two miles into North Little Rock, turning around at Burns Park. Averaged around 7:50 pace this afternnon on a day that saw the thermostat rise to 107 degrees. Wesley |
| Night Sleep Time: 5.50 | Nap Time: 0.00 | Total Sleep Time: 5.50 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 3.50 | 0.00 | 0.00 | 3.50 | 7.00 |
| Random strip of service road off highway near Entergy Service Center in Hot Springs. Very busy, but productive, day at work and limited time after work because I met my parents at the aforementioned service center to help my parents unload some things that they brought back from Charlottesville. They have been in VA the last couple of weeks to help my brother (and) family get settled in for a life of academia (Luke starts PHD thid fall). But I digress... 3 mile repeats at 5:41, 5:44, and 6,00; equal distance jog before each repeat; quick 800m repeat to close out 7 Total Miles. Wesley |
| Night Sleep Time: 5.00 | Nap Time: 0.00 | Total Sleep Time: 5.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.00 | 8.00 | 1.00 | 1.00 | 20.00 |
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AM: 6-Mile Progressive on treadmill set to 1.0 incline: 6:58, 6:48, 6:40, 6:31, 6:18, and 6:07. Good, efficient run before morning meetings scheduled at work.
PM: 3 Easy Miles followed by 4 Miles at MP on treadmill set to 1.0 incline.
As much as I love running outside, it was nice to be back indoors today after several days of running in triple digit heat. Managed to work in a little abb and resistance training as well. PM (Late): 7 Miles in around 55 minutes om Hwy. 171 near my parents' home.
Wesley
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| Night Sleep Time: 5.00 | Nap Time: 0.00 | Total Sleep Time: 5.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 12.00 | 0.00 | 0.00 | 0.00 | 12.00 |
| In my haste to make an 8:00 am meeting at my office building in Little Rock (I had dinner and stayed with my parents in Hot Springs), I ended up running shoeless. So, I took my medicine and ran barefoot (actually in socks) for 12 Miles in 94 minutes on the treadmill. The thing is, the only time previously that I have run barefoot was for a couple of miles on the shoreline at the beach. And that doesn't count...so I think tonight, why not give it a shot, and in the process, turn a negative into a new and poaitive experience. I know what most of you eliters, road warriors, and seasoned marathoners are thinking: naive, wreckless, and well, stupid come to mind. And while it's true my feet are beat up and hurt like hell, I got my 12 Miles in... Wesley |
| Night Sleep Time: 7.00 | Nap Time: 0.00 | Total Sleep Time: 7.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.00 | 0.00 | 0.00 | 0.00 | 5.00 |
| 5 Easy Miles on Hwy. 171 before dinner wth my parents; popped off three sets of pull-ups hanging from the wooden cross beams supporting the roof on my parents' pole barn. Wesley |
| Night Sleep Time: 4.50 | Nap Time: 0.00 | Total Sleep Time: 4.50 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 20.00 | 0.00 | 0.00 | 0.00 | 20.00 |
| 20 Miles in 2:44, which includes thee 1-2 minute electrolyte/cooling station breaks; total of 5 minutes walking "rest" on a 103 degree afternnon scorcher. Stationed an ice chest with four gatorades at the bottom of my parents' driveway; ran three six-mile out-and-backs and a two-mile out-and-back to get 20 even and 90 Miles for the week. 6-Mile Splits (running time only here) were as follows: Miles 1-6: 43:30 Miles 7-12: 45:00 Miles 13-18: 52:00 Ran the final 2 Miles in around 17 minutes, or 8:30/mile. About half the miles were on pavement and half on the dirt/grass shoulder (looking for shade when I could find it); bounced on and off. Off to enjoy some homemade ice cream with my kids. Yum!!! Wesley |
| Night Sleep Time: 5.50 | Nap Time: 0.00 | Total Sleep Time: 5.50 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 14.00 | 0.00 | 0.00 | 0.00 | 14.00 |
| 14 Miles in 1:51:10, including one, 90 second cool-down break, on the South Trail of the Arlansas River Trail; two 7-mile out-and-back loops in 54:20 and 55:10, respectively. Wesley |
| Night Sleep Time: 8.50 | Nap Time: 0.00 | Total Sleep Time: 8.50 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.50 | 1.00 | 5.00 | 0.50 | 7.00 |
| 2 Miles to warm-up, including 1 Mile at MP and a fast 800m, followed by 5 Miles in 32:20 (6:28/mile) on a muggy, but slightly cooler afternoon in the Natural State. Wesley |
| Night Sleep Time: 4.50 | Nap Time: 0.00 | Total Sleep Time: 4.50 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 20.00 | 2.00 | 0.00 | 0.00 | 22.00 |
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AM: Beautiful morning in the 70s! This morning, I ran 12 Miles in 95 minutes; first 3 Miles with Dad, 7 more easy, and the final 2 Miles at MP (around 6:40/mile). PM: 10 Miles with Dave on a great evening along the Arkansas Trail. Sarting at Two Rivers Bridge, we ran west along the South Trail, crossing over the Big Dam Bridge into North Little Rock, the loopimg around Burns Park Soccer Complex before heading back. The late evening run certainly brought out the critters: 4 deer, 3 skunks, 1 angry racoon, and countless squirrels. And that's just the count for the critters ON the trail. Who knows what lies in the deep beyond? Pretty funny stuff, though, because after we nearly got sprayed by the lovely skunk couple early in the run, we jumped every time a leaf blew across our path. Dave's running great, and tonight's run turned into an easy progressive with a couple solid mid-to-late miles at sub 7:30 and an overall average around 8:00/mile. Total: 22 Miles. Wesley
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 9.00 | 3.00 | 0.00 | 0.00 | 12.00 |
| 12 Miles on treadmill in 93 minutes; all easy with the exception of Miles 9-11, which I ran at 6:58/mile, a pretty good effort. That Anderson Cooper is a funny guy...love "Keeping them honest" segment, which hammered both presidential campaigns for their recent ads portraying the respective candidates as a closet Socialist (Obama) and a heartless, cruel and greedy Capitalist (Romney). Easy to get turned off by this stuff...issues anyone??? Wesley |
| Night Sleep Time: 7.00 | Nap Time: 0.00 | Total Sleep Time: 7.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.50 | 4.00 | 0.00 | 0.50 | 13.00 |
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AM: Missed my 5:15 pm alarm this morning (because it was 5:15 am), but I still managed 8.5 Miles on a really nice morning prior to my 8:30 am staff meeting. Ran south from my downtown apartment to Roosevelt, then East to the Veterans' Cemetery; turned back North toward Heifer International and Clinton Presidential Center and Park, and upon arrival there, crossed Clinton Bridge (old Rock Isaland Rail Bridge) into North Little Rock; rather than jumping on River Trail, I opted for Riverfront Drive west to the Arkansas Travelers stadium, where I completed my loop and turned back north, again crossing the Arkansas River, this time back into Little Rock. Good, urban run. PM: 4.5 Miles in 30 minutes. this short, progressive run included miles at 6:58, 6:49, 6:40, and 6:28; final half-mile at 5k pace. After pounding out 8:20s this morning on sore legs, this afternoon's workout felt like a half-hour wind sprint. Wesley
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| Night Sleep Time: 6.00 | Nap Time: 0.00 | Total Sleep Time: 6.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 12.00 | 0.00 | 0.00 | 0.00 | 12.00 |
| 12 Miles in 1:29:24 on a very reasonable morning; probably 90 by the time I started the run around 10 am, but the humidity was down and there was a nice breeze. Wesley |
| Night Sleep Time: 8.00 | Nap Time: 0.00 | Total Sleep Time: 8.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 20.00 | 0.00 | 0.00 | 0.00 | 20.00 |
| 20 Miles in 2:29:30 (7:29) on a noon run back to my parents' house from the Chik-fil-A in downtown Hot Springs; it's as if I (1) knew exactly how many miles I needed to get 100 for the week; and (2) knew that the distance from Chik-fil-A to my parents' was right at 20 miles. You would even think I plan these things... Good run to top off a high mileage week; sunny and 85 degrees. Wesley |
| Night Sleep Time: 6.00 | Nap Time: 0.00 | Total Sleep Time: 6.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.00 | 0.00 | 0.00 | 0.00 | 6.00 |
| 6 Easy Miles to work things out on a nice Sunday afternoon; worked in a little resistance training and abb work in parents' pole barn following the run. Great weekend with the kids...just a touch of Fall in the air Saturday and Sunday morning. Wesley |
| Night Sleep Time: 9.00 | Nap Time: 0.00 | Total Sleep Time: 9.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 15.00 | 0.00 | 0.00 | 0.00 | 15.00 |
| 2X7.5 Mile Easy Repeats in 59 mins/repeat on treadmill set to 1.0 incline; split workout with 15 minutes of strength training and abb work. Ran in my Toms, which are not exactly built for high mileage. Remarkably, every pair of running shoes I own has ended up in Malvern at my parents' home. So it goes...I got my run in, and it felt good after not running at all yesterday. Wesley |
| Night Sleep Time: 5.50 | Nap Time: 0.00 | Total Sleep Time: 5.50 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 11.00 | 3.00 | 0.00 | 0.00 | 14.00 |
| 14 Miles in 1:46 on treadmill set to 1.0 incline; ran last three miles at MP. Wesley |
| Night Sleep Time: 6.00 | Nap Time: 0.00 | Total Sleep Time: 6.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 15.50 | 0.00 | 0.00 | 0.00 | 15.50 |
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AM: 9 Easy Miles on treadmill set to 1.0 incline. PM: Quick and easy 6.5 Miles in downtown LR. Total: 15.5 Miles Wesley
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| Night Sleep Time: 4.50 | Nap Time: 0.00 | Total Sleep Time: 4.50 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 9.50 | 0.00 | 0.00 | 9.50 |
| 9.5 Miles in 1:04:45 (6:49/Mile); great running on an amazing day after two days off to close out a rest and recovery week. Wesley |
| Night Sleep Time: 8.00 | Nap Time: 0.00 | Total Sleep Time: 8.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 11.50 | 0.00 | 0.00 | 0.00 | 11.50 |
| Up! And Out! 5:25 am. 0.75 mile warm-up to meet Dave at Metro Tower after which ww proceeded to run 10 Miles at a sub-8:00 pace on a beautiful morning (69 degrees) along the Arkansas River Trail. 0.75 mile back to apartment for 11.5 Total Miles. Wesley |
| Night Sleep Time: 5.00 | Nap Time: 0.00 | Total Sleep Time: 5.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 14.00 | 0.00 | 2.00 | 1.00 | 17.00 |
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AM: 13.5 Miles on a nice morning in downtown Little Rock and along the Arkansas River Trail. Met Dave at 5:30 am, and after a 1.5 mile warm-up, we picked it up and ran 4 Miles in approximately 29:00 (7:08 - 7:28 pace), a nice tempo effort for Dave, and some solid aerobic miles for me; kept the pace pretty strong as we joined Kevin for 6.5 additional miles at approximately 7:43/mile, after which I cooled down with my .75 mile trot back to the apartment. Anyone ever have the urge to sppntaneously jump parking meters, fences, bushes, etc.? I've been having these urges a lot lately! PM: 3 Miles in 18:28 on treadmill set to 1.0 incline followed by a half mile cool down before hitting the road to head to my cousin's birthday in Bismark, Arkansas (about. 20 miles down the road from my parents' home outside of Malvern). Total: 17 Miles. Wesley
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| Night Sleep Time: 6.00 | Nap Time: 0.00 | Total Sleep Time: 6.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.00 | 2.00 | 0.00 | 0.00 | 12.00 |
| 12 Miles in 89 minutes along Hwy. 171 from my parents' home back northwest into Malvern, turning around near the Malvern Wal-Mart SuperCenter at a point on the Malvern Brickfest 5K. Given the hills and previous day's workouts, I felt good about the very comfortable 7:25 cruising pace. Wesley |
| Night Sleep Time: 4.00 | Nap Time: 0.00 | Total Sleep Time: 4.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 16.00 | 0.00 | 0.00 | 0.00 | 16.00 |
| AM: 6 Recovery Miles with my Dad on a nice morning in the Natural State. PM: 10 Miles in 90 minutes in Aerobic Range (7:47 - 7:08) on treadmill set to 1.0 incline while I caught up on what's going on in the world via CNN. Total: 16 Miles. Wesley |
| Night Sleep Time: 6.50 | Nap Time: 0.00 | Total Sleep Time: 6.50 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 11.50 | 0.00 | 0.00 | 4.50 | 16.00 |
| AM: 1.5 Mile warm-up followed by 6 X 1200m Repeats at 5K Pace (6:00 - 5:46 range) with 400m - 800m jogging recovery (at 8:00 pace) in 62 minutes on treadmill set to 1.0 incline. As I begin ramping up training for a fall marathon, I am working off a 6:30/mile Target Marathon Pace; when setting my PR in March 2011, I ran a 6:37/mile pace. PM: 7 Recovery Miles (8:00 pace) on treadmill set to 1.0 incline. Total: 16 Miles. Wesley |
| Night Sleep Time: 6.00 | Nap Time: 0.00 | Total Sleep Time: 6.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 16.00 | 0.00 | 0.00 | 0.00 | 16.00 |
| Three-quarter mile warm-up to meet Dave followed by 14.5 Miles along the Arkansas River Trail on a warm, muggy day in Central Arkansas; first 7.5 Miles to Big Dam Bridge in in 54:36 (7:17/mile); after turning around, dropped the pace to approximately 8:00/mile. Including cool-down back to apartment, I ran 16 Total Miles. Excellent run. Wesley |
| Night Sleep Time: 5.00 | Nap Time: 0.00 | Total Sleep Time: 5.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.00 | 4.00 | 0.00 | 0.00 | 14.00 |
| AM: 8 Miles in 58:00 on TM; Miles 7 and 8 at 6:45 pace. PM: 6 Miles in 44:00 on TM; Miles 5 and 6 at 6:58 pace. Total: 14 Miles; 10 in aerobic range and 4 in MP range. Wesley |
| Night Sleep Time: 4.50 | Nap Time: 0.00 | Total Sleep Time: 4.50 |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 13.50 | 1.00 | 0.00 | 0.00 | 14.50 |
| 14.5 Miles in 1:52 on TM; flipping between South Carolina v. Vandy and the Republican National Convention. Who thought Taylor Hicks was a good choice for the RNC? Honestly, he wouldn't even be allowed in the building at the Ds' convention... Wesley |
| Night Sleep Time: 6.50 | Nap Time: 0.00 | Total Sleep Time: 6.50 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.50 | 12.00 | 0.00 | 0.00 | 18.50 |
| 16.5 Miles in 1:55 on TM set to 1.0 incline; first 12.5 Miles in 83 minutes (6:40 pace with a fast half-mile to close it out) and last 4 Miles in 32 minutes. So, it's the appropriate time for a self-assessment. I ran lots of aerobic miles this week, and today, the first 9.5-10 Miles at MP felt pretty good. It was pretty tough from that point foward, though. Even the easy miles at 8:00 pace felt like work. But I take solace in the fact that the high mileage, draining as it is, will pay dividends this fall. Wesley |
| Night Sleep Time: 6.00 | Nap Time: 0.00 | Total Sleep Time: 6.00 |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 13.00 | 0.00 | 0.00 | 0.00 | 13.00 |
|
13 Miles along Highway 171 near my parents' home in Malvern, Arkansas; first 6.5 with my Dad between 8:00-8:30/mile followed by 6.5 a little more quickly between 7:00-7:30/mile. Hot and extremely humid, but it was a good run, and I paticularly enjoyed the first half with my Dad. Wesley
|
| Night Sleep Time: 6.00 | Nap Time: 0.00 | Total Sleep Time: 6.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 16.00 | 0.00 | 0.00 | 0.00 | 16.00 |
| Out the door at 5:00 am for 16 Miles in approximately 2 hours into Lake Catherine State Park and back to my parents' house; 75 degrees and humid, and I thoroughly enjoyed myself. Wesley |
| Night Sleep Time: 5.00 | Nap Time: 0.00 | Total Sleep Time: 5.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 16.00 | 2.00 | 0.00 | 4.00 | 22.00 |
| PM (early): 12 Miles in 1:31 on TM; Miles 11 and 12 at 6:58/mile. PM (late): 1 mile warm-up followed bt 8X800m Repeats at 6:00 pace (2), 5:56 pace (2), 5:52 pace (2), and 5:49 pace (2); half-mile easy jog (4 minutes) to recover after each repeat and 1 mile to cool down for 10 Total Miles. Repeats 7 and 8 extremely difficult, requiring support via TM rails, as well as angry feelings...but the healthy kind of anger that creates an edge. Total: 22 Miles. Wesley |
| Night Sleep Time: 7.00 | Nap Time: 0.00 | Total Sleep Time: 7.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.00 | 0.00 | 0.00 | 0.00 | 10.00 |
| 10 Miles Easy to recover after a hard day of training yesterday; warm and humid along the Arkansas River Trail. Wesley |
| Night Sleep Time: 3.50 | Nap Time: 0.00 | Total Sleep Time: 3.50 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 3.50 | 10.50 | 0.00 | 0.00 | 14.00 |
| PM (early): 10.5 Miles in 71 minutes (6:46/mile); solid MP effort for Miles 1-8 at 6:35/mile; last 2.5 hovering between 7:00-7:30 pace to cool down; no water or gels on a warm and muggy day in the 80s. PM (late): 30 minutes of easy jogging; between 3.5 - 4.0 Miles, so I guess I'll be conservative and only count 3.5 (never want to be accused of fudging the numbers). Total: 14 (and possibly more) Miles. Wesley |
| Night Sleep Time: 8.00 | Nap Time: 0.00 | Total Sleep Time: 8.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 17.00 | 0.00 | 0.00 | 0.00 | 17.00 |
| 17 Miles in 2:17 in triple digit heat in Malvern. After my paternal grandmother's funeral in Malvern, I joined my extended family for a huge meal at my Granddad's house; meal included about half of a coconut pie, which was so good... After visiting for a couple of hours, I fought off a nap and opted for a long run in some smokin' heat. Ran 8.5 Miles to my maternal grandfather's house on the outskirts of Malvern. This is my Mom's father, and though surprised to see me, he greeted me with homemade lemonade and Arkansas spring water. After cooling off with my very cool Granddaddy, who invited me to go dancing with him tonight, I ran another 8.5 Miles back into Malvern, passed my grandmother's cemetery, and back to my Granddad's house. Great dinner of leftovers while discussing politics with the few remaining family members who hung around. I'm tired. Wesley |
| Night Sleep Time: 3.50 | Nap Time: 0.00 | Total Sleep Time: 3.50 |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 2.00 | 6.00 | 0.00 | 0.00 | 8.00 |
|
AM: 6 Miles in 39:48 on a beautiful morning!
PM: 2 Miles in 15 minutes to recover.
Total: 8 Miles.
Wesley |
| Night Sleep Time: 6.00 | Nap Time: 0.00 | Total Sleep Time: 6.00 |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.00 | 10.00 | 0.00 | 0.00 | 15.00 |
| AM: 5 Miles with my brother, Luke, on a great morning on the trails at Lake Catherine State Park. Nice and easy running up and back down the mountain; great conversation. PM: 10 Barefoot Miles in 1:07:40 (6:46 pace), including 6X800m Repeats around the infield of the Scott Field (Hall High School) track; great workout, 90 degrees, but lower humidity. Grass a little wet and mushy in places, but I managed 2:45, 2:40, 2:42, 2.38, 2:42, and 2.38, respectively, for the 800m repeats. Total: 15 Miles. Fun training day. |
| Night Sleep Time: 7.00 | Nap Time: 0.00 | Total Sleep Time: 7.00 |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 18.00 | 3.00 | 0.00 | 0.00 | 21.00 |
|
PM (early): 6 Miles in 45:00 on treadmill. PM (early): 15 Miles in just under 1:55:00, with Miles 13 - 15 at 6:45/mile. Total: 21 Miles Wesley
|
| Night Sleep Time: 5.00 | Nap Time: 0.00 | Total Sleep Time: 5.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 14.00 | 0.00 | 0.00 | 1.00 | 15.00 |
| AM: 5 Easy Miles on TM. PM: 9 Miles in 1:07, including 8X200m striders. Forgot to mention my crack analysis of last night's MNF double header on ESPN...the Ravens are still good; the Bengals are still helpless; the Raiders and Chargers are still mediocre. Total: 14 Miles. |
| Night Sleep Time: 5.00 | Nap Time: 0.00 | Total Sleep Time: 5.00 |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 14.50 | 0.00 | 6.00 | 0.00 | 20.50 |
|
AM: 6 Recovery Miles in 46:00, with Mile 6 at MP, on TM. PM (early): 6 Tempo Miles in 38:00 on TM; progressive mile splits at 6:31, 6:27, 6:22, 6:19, 6:14, and 6:11. PM (late): 8.5 Miles on a perfect evening of 70 degrees, with a slight breeze, in downtown Little Rock; run took me by the Governor's Mansion, the State Capitol, City Hall (Little Rock), City Hall #2 (North Little Rock, Clinton Presidential Center and Park, Heifer International, MacArthur Military Museum of History, the Arkansas Arts Center, and back to my apartment (2 block from the Gov.). Why? Why not? Total: 20.5 Miles. Wesley
|
| Night Sleep Time: 6.50 | Nap Time: 0.00 | Total Sleep Time: 6.50 |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 11.50 | 4.00 | 0.00 | 0.00 | 15.50 |
|
AM: Half-mile jog in business attire to work. PM: 15 Miles in 1:55:00 on treadmill; easy 11 Miles in 87 minutes followed by 4 Miles at 6:58/mile, which thankfully, still felt pretty easy. Total: 15.5 Miles.
Wesley
|
| Night Sleep Time: 8.00 | Nap Time: 0.00 | Total Sleep Time: 8.00 |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.00 | 4.00 | 0.00 | 0.00 | 11.00 |
|
AM: 7 Miles in just over 53 minutes on a nice morning in downtown Little Rock and North Little Rock; sunrise over Arkansas River from Clinton Library Bridge. PM: 4 Miles in 26 minutes (6:30 pace) on treadmill. Total: 11 Miles. Wesley
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| Night Sleep Time: 6.00 | Nap Time: 0.00 | Total Sleep Time: 6.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.00 | 2.00 | 0.00 | 0.00 | 12.00 |
| 12 Miles in 1:29:00 on a misty, mid-day run along Highway 171, then up Highway 290 to Camp Tanako, the Methodist Church Camp that I attended every summer in junior high and high school. My grandfather and grandmother (who passed last week) were Camp Directors half a century ago when trying to save money for their first (and current) home in Malvern, Arkansas. Sentimental running... Ran final 2 Miles in under 13 minutes. Wesley |
| Night Sleep Time: 6.50 | Nap Time: 0.00 | Total Sleep Time: 6.50 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 19.00 | 0.00 | 1.00 | 1.00 | 21.00 |
|
AM: 16 Miles on a humid morning around 70 degrees along Hwy. 171; first 3.5 Miles with Dad, then kept it around 8:00/mile until turning around at Mile 8 mark just past the entrance to the Lake Catherine State Park Visitors' Center (near the lake); ran a little harder coming back (7:33/mile) with Mile 15 in 6:15 before cooling down back up the driveway to parents' house. PM: 5 Miles, including 10 150-200m striders, in the rain. Awesome Wesley
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.50 | 0.00 | 0.00 | 5.00 | 11.50 |
| 11.5 Miles on TM; 3 Miles to warm-up followed by 6X1200m Repeats in 4:30/repeat (6:00 pace) and one 800m interval at 5:49 pace; 800m jog after each 1200m and 1 Mile to cool down. Wesley |
| Night Sleep Time: 6.00 | Nap Time: 0.00 | Total Sleep Time: 6.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.50 | 11.00 | 0.00 | 0.00 | 19.50 |
|
AM: 12:25 Miles in just under 96 minutes on treadmill; Miles 9-12 at 6:58/mile before a quarter- mile cool- down. PM: 7 Miles in 48 minutes and a quarter mile cool-down on TM. Total: 19.5 Miles; 11 at MP. Wesley
|
| Night Sleep Time: 5.50 | Nap Time: 0.00 | Total Sleep Time: 5.50 |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.25 | 0.00 | 0.00 | 0.75 | 6.00 |
| Recovery Day: 6 Miles in 44 minutes on Scott Field Track; 6X200m striders during final mile and a half. Great afternoon, 78 degrees with a nice pre-autumn breeze. Wesley |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 11.00 | 0.00 | 0.00 | 1.00 | 12.00 |
| 12 Miles in 1:29:30, including 8X200m Repeats (5:52 pace) during Miles 11 and 12, on treadmill. Nice morning outside, but I needed to catch up on my sports (ESPN) and news (CNN). I am hoping to take advantage of the lower temps and humidity when I knock out a 20 Miler tomorrow on the Arkansas River Trail tomorrow morning. Wesley |
| Night Sleep Time: 7.00 | Nap Time: 0.00 | Total Sleep Time: 7.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 2.00 | 19.00 | 0.00 | 0.00 | 21.00 |
| I was out the door at 5:30 am for a half-mile warm-up to the Mile 7 Marker for the Little Rock Marathon. From there, I ran the final 19 Miles of the Little Rock Marathon Course in 2:12:53. I backed off slightly for a mile and a half cool-down back to my apartment and 21 Total Miles. It was 68 degrees when I set out this morning, and I managed the run with a 20 oz Powerade, drinking at timed Miles 8, 14, and 17. I have rarely used GUs during this round of training, but I am still planning to do so when I race...I think... As to my next race, I will be running the inaugural Sleeping Bear Marathon in Empire, Mighigan on October 7. Where is Empire Michigan you ask? I have no idea! But I will have the brightest and most beautiful tour guide in Mighigan by my side to deliver me to the starting line. Wesley |
| Night Sleep Time: 6.00 | Nap Time: 0.00 | Total Sleep Time: 6.00 |
|
| | Race: |
RUN4SHELTER Hillcrest 5K (3.11 Miles) 00:17:46, Place overall: 3, Place in age division: 1 | | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.00 | 0.00 | 0.00 | 3.11 | 9.11 |
| Up around 4:00 am and trouble getting back to sleep. So I decided to eat breakfast, read a little, and headed up to the Little Rock Hillcrest neighborhood for a 5K that raises money for one of my favorite local non-profits, Rock of Hope, which supports initiatives to end homelessness in Central Arkansas. While I had not intended to run this race (largely because of my 21 miler yesterday), I'm really glad I did. Two members of my Church, Ruthanne Murphy and Jim Garrett started Rock of Hope, and knowing their hearts and motivation, I will always support their missions in iny way possible. I ran comfortably and averaged around 5:40/mile on this out-and-back course that includes a downhill mile from 0.5 - 1.5, and a corresponding uphill mile from 1.5 - 2.5; approximately 9 Miles total after 5 very easy miles to recover. Wesley |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.50 | 0.00 | 0.00 | 3.00 | 7.50 |
| One mile warm-up followed by 4X800m Repeats at 2:55/repeat (give or take a couple of seconds); very low energy this afternoon despite a day off yesterday, AND I got a bad side stitch after the fourrh repeat! Jogged a couple of miles really easy before resuming my workout with 2 more Repeats at 3:00/repeat. Including the half-mile recovery jogs, I ran 7.5 Total Miles. Wesley |
| Night Sleep Time: 4.00 | Nap Time: 0.00 | Total Sleep Time: 4.00 |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 13.50 | 0.00 | 0.00 | 0.00 | 13.50 |
|
13.5 Miles, 12 with Dave in 92 minutes (7:40/mile), along the Arkansas River Trail on a nice morning in central Arkansas.
Taking advantage of these cool mornings for some taper runs over the next two weeks.
Wesley |
| Night Sleep Time: 5.00 | Nap Time: 0.00 | Total Sleep Time: 5.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 9.00 | 0.00 | 0.00 | 1.00 | 10.00 |
| 10 Miles with Dave and Kevin along the Arkansas River Trail; worked in 8X200m striders during Miles 7 and 8. Wesley |
| Night Sleep Time: 5.50 | Nap Time: 0.00 | Total Sleep Time: 5.50 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.00 | 2.00 | 4.00 | 0.00 | 11.00 |
| 6 Miles in 39 minutes from 6:40 - 6:18 pace on treadmill; 5 Easy Miles at 8:00 for a total of 11 Miles. Wesley |
| Night Sleep Time: 8.00 | Nap Time: 0.00 | Total Sleep Time: 8.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 15.50 | 0.00 | 0.00 | 0.50 | 16.00 |
| 16 Miles, 14 with Dave in 43:50 (7:25/mile), along the Arkansas River Trail west to Big Dam Bridge before turning around and heading back downtown; also ran 4X200m striders. Wesley |
| Night Sleep Time: 5.50 | Nap Time: 0.00 | Total Sleep Time: 5.50 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.00 | 0.00 | 0.00 | 0.00 | 7.00 |
|
7 Easy Miles along Highway 171 on a great early fall afternoon in the Nayural State. Wesley |
| Night Sleep Time: 5.00 | Nap Time: 0.00 | Total Sleep Time: 5.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 8.50 | 0.00 | 0.50 | 9.00 |
| 9 Miles at MP+ in 57 minutes on a great day in the low 60s in Hot Spring County. I felt great after yesterday's 7-mile recovery and a great dinner of chicken-blackbean-tortilla soup (thanks Mom!). Loving this early Fall weather. Wesley |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 11.00 | 0.00 | 0.00 | 0.00 | 11.00 |
| 11 Miles in 86 minutes on TM. Wesley |
| Night Sleep Time: 7.00 | Nap Time: 0.00 | Total Sleep Time: 7.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.00 | 0.00 | 0.00 | 0.00 | 8.00 |
|
8 Miles at 7:36/mile with Dave on a beautiful afternoon along the Arkansas River Trail. Legs gaining strength as I move toward Sleeping Bear Marathon on Sunday, October 7.
Wesley |
| Night Sleep Time: 7.00 | Nap Time: 0.00 | Total Sleep Time: 7.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.00 | 3.00 | 0.00 | 0.00 | 10.00 |
| Great morning, 60 degrees, in Little Rock. 10 Miles with Dave and Kevin along the Arkansas River Trail; Miles 6-8 at MP in just under 20 minutes; other miles at approximately 7:30/mile. Nice way to start the day. Wesley |
| Night Sleep Time: 6.50 | Nap Time: 0.00 | Total Sleep Time: 6.50 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 2.00 | 0.00 | 0.00 | 0.00 | 2.00 |
| 2 Easy Miles barefoot on TM before getting in sauna for a half hour. Nice. Wesley |
| Night Sleep Time: 5.00 | Nap Time: 0.00 | Total Sleep Time: 5.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.00 | 0.00 | 0.00 | 0.00 | 5.00 |
| Approximately 5 Miles (40:00) in downtown Little Rock; from apartment south over Broadway Bridge, then turning back north across Junction Bridge to Main Street all the way back to neighborhood. Wesley |
| Night Sleep Time: 4.00 | Nap Time: 0.00 | Total Sleep Time: 4.00 |
| |
| | Race: |
Sleeping Bear Marathon (26.22 Miles) 02:45:42, Place overall: 1, Place in age division: 1 | | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 1.00 | 26.22 | 0.00 | 0.00 | 27.22 |
| Empire, Mighigan, 41 degrees, intermittent hail. One of the most beautiful places I have ever seen. The inaugural Sleeping Bear Marathon featured an out-and-back course along the scenic drive overlooking Lake Michigan and the Sleeping Bear Sand Dunes, which I will be climbing this afternoon with my fiance, Diana, who has been an amazing tour guide all weekend. I ran with the pace cyclist from start to finish, and we very much enjoyed ourselves. My time of 2:45:42 bests my previous PR (March 2012 LR Marathon) by over 6 minutes. Of course, it being the inaugural race, I now hold the course record (at least for a year)! As I lay in the Empire B&B eating chex mix and drinking a Leinenkugel's Sunset Wheat, I am relaxed and perfectly content. A good morning, and a great afternoon to come. Wesley |
| Night Sleep Time: 6.00 | Nap Time: 0.00 | Total Sleep Time: 6.00 |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 6.00 | 0.00 | 0.00 | 6.00 |
| 6 Miles in 39:00 on TM; 3 at 6:40/mile and 3 at 6:20/mile. Wesley |
| Night Sleep Time: 7.00 | Nap Time: 0.00 | Total Sleep Time: 7.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 19.00 | 1.00 | 0.00 | 0.00 | 20.00 |
|
AM: 13 Miles in 99:00 on treadmill while taking in last night's VP debate. I'm proud of Joe.
PM: 7 Miles at 7:41/ with Dave along the Arkansas River Trail; mist to sprinkle to downpour by the end of the run.
Wesley
|
| Night Sleep Time: 7.00 | Nap Time: 0.00 | Total Sleep Time: 7.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 3.00 | 5.00 | 0.00 | 0.00 | 8.00 |
| 8 Miles at the Magnet Cove High School Track with my Dad, Mark, who ran three miles with me at 7:00/mile; I ran two additional miles at 7:00/mile before cooling down with my Dad. Foggy and humid morning, but good running. Wesley |
| Night Sleep Time: 6.00 | Nap Time: 0.00 | Total Sleep Time: 6.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.00 | 1.00 | 0.00 | 1.00 | 10.00 |
|
10 Miles in 72:00 on TM; 6 Miles at 7:30/mile, 2 Miles at 7:13/mile, 1 Mile at 6:44, and Final Mile at 5:46. Beautiful day in Little Rock...probably should have been outside, but I was pressed for time with a busy afternoon schedule. Wesley
|
| Night Sleep Time: 7.00 | Nap Time: 0.00 | Total Sleep Time: 7.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.00 | 0.00 | 0.00 | 0.00 | 5.00 |
| 5 Miles on a great evening in downtown Little Rock. Little Rock Central High School is even more impressive and beautiful at night. And the glow of the exterior lights on the stone facade...living history...gives me chills. Wesley |
| Night Sleep Time: 8.00 | Nap Time: 0.00 | Total Sleep Time: 8.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.00 | 0.00 | 0.00 | 0.00 | 7.00 |
| 7 Miles on a windy afternoon around 75 degrees in downtown Little Rock. Wesley |
| Night Sleep Time: 7.00 | Nap Time: 0.00 | Total Sleep Time: 7.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 10.00 | 0.00 | 0.00 | 10.00 |
| 10 Miles in 68:00 on TM; 5 Miles at 6:58/mile, 3 Miles at 6:40/mile, and 2 Miles at 6:31/mile. Running 20 tomorrow with Dave. Expecting some beautiful running weather tomorrow and over the weekend. Wesley |
| Night Sleep Time: 7.00 | Nap Time: 0.00 | Total Sleep Time: 7.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 22.00 | 0.00 | 0.00 | 0.00 | 22.00 |
|
21 Miles with Dave on a beautiful day along the Arkansas River. Our run took us west on the River Trail through Burns Park and over the Big Dam Bridge to Little Rock, where we continued west for two miles before turning around at the Two Rivers Bridge parking lot. Because of 20-25 gusts of wind in our face, we averaged 8:12/mile for the first 10 Miles; after turning around, with the wind gods at our back, we ran in the 7:30 - 7:50 pace range. We tacked on an additional mile through downtown North Little Rock and back over the Junction Bridge into the River Market for no other reason than because we were feeling good and enjoying ourselves. Including the half-mile trot to and from my aprtment, I decided to take credit for 22 Miles today. Dave's ready to smash his PR and qualify for Boston at the St. Jude's Memphis Marathon the first weekend of December. And he still has 6 weeks to fine tune his fitness and race strategy! Wesley
|
| Night Sleep Time: 7.00 | Nap Time: 0.00 | Total Sleep Time: 7.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.00 | 0.00 | 0.00 | 0.00 | 6.00 |
|
6 Miles on the South Trail of the Arkansas River Trail on an absolutely perfect afternoon in Little Rock; parked at Buffalo Grill and ran an out-and-back loop with Diana by my side on a bike. it was nice...and we topped it off with a Goose Island Ale on the Buffalo Grill patio. Good afternoon. Wesley |
| Night Sleep Time: 7.00 | Nap Time: 0.00 | Total Sleep Time: 7.00 |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 5.00 | 0.00 | 0.00 | 5.00 |
| 5 Miles in 34:15 back from the Kroger in the Heights after doing a little grocery shopping. Warm day. Too warm for this time of the year. Wesley |
| Night Sleep Time: 7.00 | Nap Time: 0.00 | Total Sleep Time: 7.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.50 | 3.00 | 0.00 | 0.00 | 10.50 |
| 10.5 Miles in 76:30 on the TM; 7 at 7:30/mile followed by 3 Miles at 6:40/mile and a half-mile cool-down. Wesley |
| Night Sleep Time: 7.00 | Nap Time: 0.00 | Total Sleep Time: 7.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 12.50 | 0.00 | 0.00 | 0.00 | 12.50 |
| 12.5 Miles on TM at 7:30 pace. Wesley |
| Night Sleep Time: 7.00 | Nap Time: 0.00 | Total Sleep Time: 7.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.00 | 6.00 | 0.00 | 0.00 | 10.00 |
| 10 Miles in 69:00 on TM; 4 Miles at 7:30/mile, 3 Miles at 6:40/mile, and 3 Miles at 6:18/mile. Wesley |
| Night Sleep Time: 6.00 | Nap Time: 0.00 | Total Sleep Time: 6.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 3.00 | 2.00 | 2.00 | 0.00 | 7.00 |
| 2 Easy Miles followed by 4-Mile progressive run in 25 minutes (6:27 - 6:00 pace); 1 Mile to cool down for 7 Total Miles. Wesley |
| Night Sleep Time: 7.00 | Nap Time: 0.00 | Total Sleep Time: 7.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 9.00 | 0.00 | 0.00 | 0.00 | 9.00 |
| 9 Miles on a gorgeous morning along Highway 171 near my parents' home in Malvern, Arkansas. Wesley |
| Night Sleep Time: 7.00 | Nap Time: 0.00 | Total Sleep Time: 7.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 14.00 | 3.00 | 0.00 | 0.00 | 17.00 |
| AM: 11 Miles in 79:00; 8 Miles at 7:30/mile followed by 3 Miles at 6:18/mile. PM: 6 Miles in 45:00 Total: 17 Miles Wesley |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.00 | 0.00 | 0.00 | 0.00 | 6.00 |
| 6 Easy Miles in my Barefoot Trail Gloves on a nearly perfect afternoon. Wesley |
| Night Sleep Time: 7.00 | Nap Time: 0.00 | Total Sleep Time: 7.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.00 | 11.00 | 0.00 | 0.00 | 17.00 |
| AM; 6 Easy Miles on a crisp morning. PM: 11 Miles in 76:00 on TM. Total: 17 Miles. Wesley |
| Night Sleep Time: 6.00 | Nap Time: 0.00 | Total Sleep Time: 6.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.00 | 0.00 | 0.00 | 0.00 | 6.00 |
| 6 Easy Miles on TM. Wesley |
| Night Sleep Time: 4.00 | Nap Time: 0.00 | Total Sleep Time: 4.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.00 | 0.00 | 0.00 | 0.00 | 7.00 |
| 7 Miles on a nice afternoon in downtown Little Rock before the Arkansas Times Craft Beer Festival. Always nice to have something to look forward to after a run. Wesley |
| Night Sleep Time: 7.00 | Nap Time: 0.00 | Total Sleep Time: 7.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.00 | 0.00 | 0.00 | 4.00 | 10.00 |
| 4 Miles in 31 minutes followed by 4X1 Mile Repeats in 5:56, 5:52, 5:49, and 5:46; half-mile jogs between repeats for 10 Total Miles. Wesley |
| Night Sleep Time: 8.00 | Nap Time: 0.00 | Total Sleep Time: 8.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.00 | 4.00 | 0.00 | 0.00 | 8.00 |
| 8 Miles in 58:00 on TM; 4 Miles at 7:30/mile and 4 Miles at 6:58/mile. Wesley |
| Night Sleep Time: 6.00 | Nap Time: 0.00 | Total Sleep Time: 6.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 12.50 | 0.00 | 0.00 | 3.50 | 16.00 |
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Tough day today. Experienced some cramping and developed a side stitch during what was intended to be an easy afternoon run while catching up on last night's election results.
AM: 1 Mile warm-up followed by 2 Miles at 5:56/mile, a 0.5 Mile recovery jog, 1 Mile at 5:56, a 0.5 Mile recovery jog , 0.5 Mile at 5:56 pace, and 0.5 Mile cool-down. My plan was to run 2X2.0 Mile Repeats at 5:56/mile, but it just wasn't happening this morning.
PM: 9 Easy Miles on TM.
Total: 16 Miles.
Wesley |
| Night Sleep Time: 6.00 | Nap Time: 0.00 | Total Sleep Time: 6.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 9.00 | 0.00 | 0.00 | 0.00 | 9.00 |
| 9 Miles in 64:30 on a pretty nice afternoon in downtown Little Rock. I like to think that I can self-motivate through my pure love of running, but since my last race, I've struggled to enjoy a single mile. And that race was a PR! I love to train, the discipline that it entails, the goal always in sight, but I cannot always train...particularly since I do not LOVE racing. Time to develop my next plan. It's my only hope. That and Rocky IV... Wesley |
| Night Sleep Time: 6.00 | Nap Time: 0.00 | Total Sleep Time: 6.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 2.00 | 0.00 | 0.00 | 0.00 | 2.00 |
| 2 Miles in street cloths at O'Hare. That gives me 45 for the week. Like I said, time to develop my next plan. Wesley |
| Night Sleep Time: 8.00 | Nap Time: 0.00 | Total Sleep Time: 8.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.50 | 8.00 | 0.00 | 3.50 | 17.00 |
| AM: 8 Miles in 56:00 on TM. PM: 2 Miles in 15:00 to warm-up followed by 3X1 Mile Repeats at 5:57, 6:00, and 5:59; one more 800m in 3:00 and I was spent; including equal distance recovery jogs, I ran 9 Total Miles. Total: 17 Miles Wesley |
| Night Sleep Time: 4.50 | Nap Time: 0.00 | Total Sleep Time: 4.50 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.50 | 4.00 | 0.00 | 2.50 | 15.00 |
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AM: 2 Easy Miles followed by 1 Mile at 6:58 and 3 Miles at 6:40/mile on TM set to 1.0 incline. PM: 9 Miles at Scott Field track, including 10X200m striders during last three miles. Total: 15 Miles. Wesley
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 12.00 | 1.00 | 0.00 | 0.00 | 13.00 |
| 13 Miles in 1:40 on the TM set to 1.0 incline. Wesley |
| Night Sleep Time: 7.00 | Nap Time: 0.00 | Total Sleep Time: 7.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 3.00 | 4.00 | 1.00 | 1.00 | 9.00 |
| 1 Mile to warm up followed by 6-Mile Progressive at 6:49, 6:40, 6:31, 6:22, 6:07, and 6:00 on TM set to a 1.0 incline; 9 Total Miles after cool-down. Wesley |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 7.00 | 0.00 | 0.00 | 7.00 |
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7 Miles in the cool, early evening air. Pleasant and enjoyable run.
Wesley |
| Night Sleep Time: 6.00 | Nap Time: 0.00 | Total Sleep Time: 6.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.00 | 4.50 | 0.00 | 4.00 | 14.50 |
| 14.5 Miles in Troy, Michigan at the Troy Athens High School Track, which is immaculate. Workout included the following randomness: 2 Easy Miles; 8X400m Repeats at sub-90 seconds (5K); 2 Miles at 7:00/mile; 4X800m Repeats at sub-3 minutes (5K); and 2.5 Miles at 7:00/mile. Including equal distance recovery jogs to recover, I ran 14.5 Total Miles in 1:43:00. And I enjoyed every step. Wesley |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 14.50 | 0.00 | 0.00 | 1.00 | 15.50 |
| AM: 10.5 Miles, including 8X200m Repeats at Troy Athens High School Track; ran 3 to track, ran 4.5 (including repeats) on track, and ran 3 back to house. PM: 5 Easy Miles to stretch out my legs and belly before Thanksgiving dinner with Diana's family. Total: 15.5 Total Miles. Wesley |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 15.00 | 0.00 | 0.00 | 0.00 | 15.00 |
| 15 Miles on the outskirts of Detroit on a cold morning; South to 8 Mile Road and back. Wesley |
| Night Sleep Time: 6.00 | Nap Time: 0.00 | Total Sleep Time: 6.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 6.00 | 0.00 | 0.00 | 6.00 |
| 6 Miles in 42:00 on a cold afternoon in Troy. Wesley |
| Night Sleep Time: 7.00 | Nap Time: 0.00 | Total Sleep Time: 7.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.00 | 0.00 | 0.00 | 0.00 | 5.00 |
| 5 Miles on TM. Wesley |
| Night Sleep Time: 7.00 | Nap Time: 0.00 | Total Sleep Time: 7.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 10.00 | 0.00 | 0.00 | 10.00 |
| 10 Miles at 6:29/mile on a great afternoon along the Arkansas River Trail. Didn't expect to run at this pace, but it felt good. Wesley |
| Night Sleep Time: 7.00 | Nap Time: 0.00 | Total Sleep Time: 7.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 4.00 | 0.00 | 4.00 |
| 4 Miles at 6:22/mile on a great afternoon; pressed for time, so ran as close to tempo pace as possible for a few minutes. Wesley |
| Night Sleep Time: 7.00 | Nap Time: 0.00 | Total Sleep Time: 7.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 12.00 | 0.00 | 0.00 | 0.00 | 12.00 |
| 12 Miles in 90:00 on TM. Wesley |
| Night Sleep Time: 8.00 | Nap Time: 0.00 | Total Sleep Time: 8.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 13.00 | 0.00 | 0.00 | 0.00 | 13.00 |
| AM: 8 Miles in 61 minutes on a lovely morning in downtown Little Rock. Lots of cyclists and runners out on the Clinton Bridge and River Trail taking advantage of the unseasonably mild weather. PM: 5 Easy Miles at half-time of the Southeastern Conference Championship. I don't care who wins, actually; just want to see the Dogs or Tide beat Notre Dame by about 40. Total: 13 Miles |
| Night Sleep Time: 9.00 | Nap Time: 0.00 | Total Sleep Time: 9.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.00 | 0.00 | 0.00 | 0.00 | 6.00 |
| 6 Miles with Dave at Scott Field on a blistering December afternoon...74 degrees. Wesley |
| Night Sleep Time: 7.00 | Nap Time: 0.00 | Total Sleep Time: 7.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.00 | 3.10 | 0.00 | 0.00 | 13.10 |
| 13.1 Miles 1:35:30 on TM set to 1.0 incline; last 3 at 6:40/mile and a 30 second strider at 5K pace to finish the half. Wesley |
| Night Sleep Time: 7.00 | Nap Time: 0.00 | Total Sleep Time: 7.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.00 | 0.00 | 0.00 | 0.00 | 8.00 |
| 8 Miles in one hour on TM. Wesley |
| Night Sleep Time: 7.50 | Nap Time: 0.00 | Total Sleep Time: 7.50 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 9.00 | 0.00 | 0.00 | 9.00 |
| 9 Miles in 57:35 (6:24/mile) on a perfect afternoon around 50 degrees on the Arkansas River Trail. Out-and-back from Two Rivers Park with the following three-mile splits: Miles 1-3: 18:57 Miles 4-6: 19:27 Miles 7-9: 19:11 Good run. Wesley |
| Night Sleep Time: 7.00 | Nap Time: 0.00 | Total Sleep Time: 7.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 14.50 | 0.00 | 0.00 | 0.00 | 14.50 |
| 14.5 Miles in 1:49 on TM set to 1.0 incline. Wesley |
| Night Sleep Time: 7.00 | Nap Time: 0.00 | Total Sleep Time: 7.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 11.40 | 0.00 | 0.00 | 0.00 | 11.40 |
| 11.4 Easy Miles in 91 minutes on the TM before work; targeting 75/week for the next four weeks to get my base back where it needs to be going into 2013. Wesley |
| Night Sleep Time: 7.00 | Nap Time: 0.00 | Total Sleep Time: 7.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 13.00 | 0.00 | 0.00 | 0.00 | 13.00 |
| 13 Miles in 1:34:52 on a mild day on a couple of old country highways near my parents' home. Averaged about 7:13/mile on a day where I felt the bump in mileage. But I needed a week like this. Legs feel good after a cold shower. Wesley |
| Night Sleep Time: 8.00 | Nap Time: 0.00 | Total Sleep Time: 8.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.00 | 2.00 | 0.00 | 0.00 | 8.00 |
| 8 Miles in 58:57 on a humid day with a front moving into Arkansas; close to 70 degrees. Not a lot of pep today, so planned easy run was just right. Ran 4 Miles at 7:45/mile, 2 at 7:30/mile, and 2 at 6:30/mile (mostly downhill to finish run). Grandfather's birthday tonight back in Little Rock. He's turning 84, and I'm so proud to be a part of his family and to still have him in my life. Wesley |
| Night Sleep Time: 8.00 | Nap Time: 0.00 | Total Sleep Time: 8.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 18.00 | 1.00 | 0.00 | 1.00 | 20.00 |
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AM: 13.5 Miles on TM before work; 2-Mile warm-up followed by 10 Miles at 7:30/mile, 1 Mile at 6:58, and 0.5 Mile at 5:52.
PM: 6.5 Easy Miles on TM, including 4 200m striders, after work.
TOTAL: 20 Miles.
Wesley |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 2.00 | 4.00 | 2.00 | 0.00 | 8.00 |
| 6-Mile Progressive on TM from 6:58 - 6:08; 8 Total Miles including half-mile warm-up and 1.5 Mile cool-down. Wesley |
| Night Sleep Time: 8.00 | Nap Time: 0.00 | Total Sleep Time: 8.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 11.00 | 0.00 | 0.00 | 0.00 | 11.00 |
| 11 Miles at 7:30/mile on TM. Wesley |
| Night Sleep Time: 6.00 | Nap Time: 0.00 | Total Sleep Time: 6.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 16.00 | 6.00 | 0.00 | 0.00 | 22.00 |
| AM: 10 Miles on TM. PM: 12 Miles on a cool afternoon; Miles 1-6 at slow MP. TOTAL: 22 Miles. Wesley |
| Night Sleep Time: 5.50 | Nap Time: 0.00 | Total Sleep Time: 5.50 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.00 | 0.00 | 0.00 | 0.00 | 7.00 |
| 7 Barefoot Miles on TM set to 1.0 incline. Wesley |
| Night Sleep Time: 7.50 | Nap Time: 0.00 | Total Sleep Time: 7.50 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.00 | 0.00 | 0.00 | 0.00 | 4.00 |
| 4 Miles in 31 minutes, including a stop at the liquor store for some cabernet and a stop at the bakery for some cinnamon raisin bread (GPS stopped while inside). I was quiet a sight the last half-mile! Wesley |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 8.00 | 0.00 | 0.00 | 8.00 |
| 8 Miles in 52:30 on a cool and overcast afternoon in Little Rock; finished Christmas shopping with Diana before running from the Kroger in the Heights down Kavanaugh through Hillcrest, then downtown to Heiffer International and back to apartment in Quapaw Quarter. Good run despite nagging cough and congestion. Wesley |
| Night Sleep Time: 8.00 | Nap Time: 0.00 | Total Sleep Time: 8.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.00 | 10.00 | 0.00 | 0.00 | 14.00 |
| 14 Miles on a coolish and windy afternoon in downtown Little Rock and along the Arkansas River Trail; 10 Miles at slow MP. Wesley |
| Night Sleep Time: 7.00 | Nap Time: 0.00 | Total Sleep Time: 7.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 9.50 | 0.50 | 0.00 | 0.00 | 10.00 |
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Up before 4:00 am thinking about everything I need to do today.
Ran 10 Easy Miles on the treadmill while catching up on some hilarious commentary by Trent Dilfer, Steve Young, and John Gruden regarding the Jets' performance on MNF last night. CNN has been pretty hard to watch the last few days...
Wesley
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| Night Sleep Time: 6.00 | Nap Time: 0.00 | Total Sleep Time: 6.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 2.00 | 6.00 | 0.00 | 0.00 | 8.00 |
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6 Miles at 6:40/mile and 2 Easy Miles on TM. Wesley |
| Night Sleep Time: 6.00 | Nap Time: 0.00 | Total Sleep Time: 6.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 14.00 | 4.00 | 0.00 | 0.00 | 18.00 |
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AM: 10 Miles in 75:00 on TM before work. PM: 8 Miles in 60:00 on TM during lunch. Total: 18 Miles. Wesley
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| Night Sleep Time: 6.00 | Nap Time: 0.00 | Total Sleep Time: 6.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.00 | 0.00 | 0.00 | 0.00 | 10.00 |
| 10 Easy Miles on TM. Wesley |
| Night Sleep Time: 5.50 | Nap Time: 0.00 | Total Sleep Time: 5.50 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 12.00 | 0.00 | 0.00 | 12.00 |
| 12 Miles in 1:19:28 (MP) on a cool and windy afternoon in downtown Little Rock. Running off the two huge pieces of mule log, rather yule log, at my Aunt Janet's Christmas party last night. Wesley |
| Night Sleep Time: 9.00 | Nap Time: 0.00 | Total Sleep Time: 9.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.00 | 6.00 | 0.00 | 0.00 | 16.00 |
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AM: 14 Miles in 1:45:04 on a cool morning in Malvern, Arkansas; ran first 8 Miles at 7:58/miile (7 with my brother, Luke, who is home for the holidays) and last 6 Miles at 6:52/mile. Good run after some serious domination at the Christmas dinner table last night. PM: 2 Easy Miles and 10 sets of pull-ups at the pole barn while drinking beer with my brother and nephew (who only had a couple of sips because he's two). Wesley
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 11.00 | 0.00 | 0.00 | 0.00 | 11.00 |
| 11 Miles on a nice afternoon along Highway 171 near my parents' home between Malvern and Hot Springs, Arkansas. Wesley |
| Night Sleep Time: 8.00 | Nap Time: 0.00 | Total Sleep Time: 8.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.50 | 0.00 | 0.00 | 3.50 | 10.00 |
| Merry Christmas! 10 Miles at local high school track with my Dad, Mark; 4 Easy Miles, 3X1 Mile Repeats at 6:04, 5:59, and 5:57, a fast 400m, and 2 striders in a blistering wind and cold mist. Halo around the moon last night in Arkansas; folklore (and my kinfolk) say 2 stars in the halo mean two days of harsh weather approach. Hope they're right because my kids would love tring out the new sleds Papa got them! Wesley |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.00 | 5.00 | 0.00 | 1.00 | 13.00 |
| 13 Miles on the TM in Fitness Works Gym in Midtown Detroit, Michigan. Workout included 6 Miles at 7:30/mile, 2 Miles at 6:58/mile, 3 Miles at 6:40/Mile, and 4X.25 Mile Repeats at 6:00 pace with eaqual distance recovery at 8:00 pace between repeats. Wesley |
| Night Sleep Time: 7.00 | Nap Time: 0.00 | Total Sleep Time: 7.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.00 | 0.00 | 0.00 | 0.00 | 6.00 |
| 6 Miles on a beautiful afternoon on the northwest coast of Puerto Rico; running in the sand is hard...but so enjoyable and liberating. It's no wonder why Rocky and Apollo were so happy in Rocky III. Wesley |
| Night Sleep Time: 8.00 | Nap Time: 0.00 | Total Sleep Time: 8.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 2305.27 | 778.07 | 62.00 | 112.71 | 3258.05 |
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| Night Sleep Time: 1667.50 | Nap Time: 5.50 | Total Sleep Time: 1673.00 | |
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