| 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 | | 3124.78 | 736.97 | 35.00 | 153.25 | 4050.00 |
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| Night Sleep Time: 2034.00 | Nap Time: 14.00 | Total Sleep Time: 2048.00 | |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.00 | 0.00 | 0.00 | 0.00 | 10.00 |
| 10 Miles on a hot and humid afternoon in Puerto Rico; ran up the hill and west to Ramey Air Force Base before returning east and hitting the beach for the final two miles back to our villa. 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 | | 0.00 | 6.00 | 0.00 | 0.00 | 6.00 |
| Around 6 Miles in around 42 minutes on a bicycle path near our villa. Hot! Heading back to Arkansas tomorrow morning after a great week that should recharge the batteries. 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 | | 8.00 | 0.00 | 0.00 | 0.00 | 8.00 |
| 8 Miles in the corridor connecting Terminals A and C at DFW during a long layover; averaged about 7:30/mile. 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 | | 8.00 | 0.00 | 0.00 | 0.00 | 8.00 |
| 8 Miles in 57 minutes on a crisp Sunday morning. Felt good, but also noted the impact of a couple restless nights. 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 | 6.00 | 0.00 | 0.00 | 21.00 |
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Noon: 10 Miles in 72:00 on TM. PM: 8 Miles in 63:00, including 4X200m striders. To and From Office (twice): 3 Easy Miles. Total: 21 Miles. Wesley
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| Night Sleep Time: 7.50 | Nap Time: 0.00 | Total Sleep Time: 7.50 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.00 | 6.00 | 0.00 | 0.00 | 13.00 |
| PM: 10 Miles in 72:00 on TM. To and From Work (twice): 3 Easy Miles. Total: 13 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 | | 9.00 | 0.00 | 0.00 | 4.00 | 13.00 |
| 11.5 Miles in 84:00 on TM; after 4 Easy Miles at 8:00/mile, I ran 4X1.0 Mile Repeats at 6:00/mile with .75-1.0 Mile recovery jogs (8:00 pace) after each repeat. To and From Work: 1.5 Easy Miles. Total: 13 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 | | 9.50 | 0.50 | 0.00 | 0.50 | 10.50 |
| 10.5 Miles, including 4X200m striders, in 78:00 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 | | 13.50 | 2.00 | 0.00 | 0.00 | 15.50 |
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14 Miles in 1:44 on TM.
1.5 Mile commute.
15.5 Miles Total.
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 | | 5.00 | 0.00 | 0.00 | 0.00 | 5.00 |
| 5 Easy Miles past Central High and back on a lazy recovery day after a solid Week 1 of training. I exceeded my 80-mile target, started adjusting my diet, and rededicated myself to Boston and accomplishing my goals there. 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 | | 0.00 | 11.00 | 0.00 | 0.00 | 11.00 |
| 11 Miles in 74:09 (including a bio break) on a cold and misty morning in downtown Little Rock. The cold weather suits my running. 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 | | 16.00 | 5.00 | 0.00 | 0.00 | 21.00 |
| Noon: 10 Miles in 72:00 on TM; last 3 at 6:40/mile. PM: 8 Miles in 60:00 on TM; last mile in 6:58. Commute: 3 Easy Miles, and an ice bath after the return jog. Total: 21 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 | | 11.00 | 0.00 | 0.00 | 0.00 | 11.00 |
| 11 Miles in 83:00 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 | | 2.50 | 0.00 | 3.00 | 1.50 | 7.00 |
| PM: 5.5 Miles on TM; Half-mile warm-up followed by 3 Miles in 19:00 (6:20/mile), a half-mile jog a 8:00 pace, and 1.5 Miles in just under 9 minutes. Commute: 1.5 Easy Miles. Total: 7 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 | | 12.00 | 0.00 | 0.00 | 0.00 | 12.00 |
| 12 Easy Miles (93:00) 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 | | 10.00 | 8.00 | 0.00 | 0.00 | 18.00 |
| Noon: 16.5 Miles in 2 hours on TM. Commute: 1.5 Miles. Total: 18 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 | | 6.00 | 0.00 | 0.00 | 0.00 | 6.00 |
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6 Easy Miles on a cold morning on Hwy. 171 near my parents' home outside of Malvern, Arkansas. during much of this run, I carried an eight pound yorkie eraring a red and white striped sweater. this was harder than I expected... The yorkie, who happens to belong to me, has no business jogging on Hwy. 171. 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 | | 0.00 | 8.00 | 0.00 | 0.00 | 8.00 |
| 8 Miles in 56:00 on a great day in the 50s in Little Rock. 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 | 6.00 | 0.00 | 0.00 | 21.00 |
| AM: 9 Miles in 70:00 on TM; 5 in 40:00 followed by 4 in 30:00 where I could make it to my 8:00 am meeting. Noon: 10.5 Miles in 75:00 on TM; 4 at 7:30/mile, 3 at 6:58/mile, and 3 at 6:40/mile, followed by a half-mile cool-down. Commute: 1.5 Miles. Total: 21 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 | | 11.00 | 1.00 | 0.00 | 0.00 | 12.00 |
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Noon: 10.5 Miles in 74:00 on TM; Mile 10 in 6:29. Commute: 1.5 Miles. Total: 12 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 | | 8.00 | 0.00 | 0.00 | 4.00 | 12.00 |
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Noon: 10.5 Miles, including 4X1.0 Mile Repeats at 5:56/repeat, on TM set to 1.0 incline.
Commute: 1.5 Miles.
Total: 12 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 | | 12.00 | 0.00 | 0.00 | 1.00 | 13.00 |
| Noon: 11.5 Miles in 88:00 on TM; 8X200m striders during Miles 10 and 11. Commute: 1.5 Miles Total: 13 Miles Wesley |
| Night Sleep Time: 0.00 | Nap Time: 7.00 | Total Sleep Time: 7.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 16.00 | 8.00 | 0.00 | 0.00 | 24.00 |
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Noon: 16 Mile in 1:56 on TM; Miles 8 - 13 at 6:58/mile and Miles 14 - 16 at 6:40/mile. PM: 5 Miles in 40:00 on TM. Commute: 3 Miles Total: 24 Miles. 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 | | 5.00 | 0.00 | 0.00 | 0.00 | 5.00 |
| 5 Easy Miles on a recovery day in dowwntown LR. Caught an early showing of Silver Linings' Playbook this morning. Great writing and maybe even better acting...I highly reccomend. Heading to my Mon's Dad's 90th birthday party later this afternoon. Nice to share genes with a man that age who still drives, hunts, hikes, and goes dancing once a week. Happy Birthday, Granddaddy (I don't thinks he's ever been on the internet). 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 | 11.00 | 0.00 | 0.00 | 11.00 |
| 11 Miles in 1:13:46 (6:43/mile) on an overcast day in the mid 50s; Hwy. 171 to Diamondhead and back to my parents' house. 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 | | 20.00 | 2.00 | 0.00 | 0.00 | 22.00 |
| Noon: 12.5 Miles in 91:00 on TM; Miles 11 and 12 at 6:58/mile. PM: 8 Miles in 62:00 on TM. Commute: 1.5 Miles. Total: 22 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 | | 12.00 | 1.00 | 0.00 | 0.00 | 13.00 |
| Noon: 11.5 Miles in 90:00 on TM; Mile 11 in 6:58. Commute: 1.5 Miles. Total: 13 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 | | 8.50 | 1.00 | 3.00 | 0.50 | 13.00 |
| Noon: 11.5 Miles in 85:00 on TM; Half-mile warm-up followed 4-Mile Progressive in 6:31, 6:22, 6:11, and 6:00; part two of workout included 7 Easy Miles (8:00 pace) with 4X200m striders at 5K pace. Commute: 1.5 Miles. Total: 13 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 | | 10.00 | 3.00 | 0.00 | 0.00 | 13.00 |
| PM: 11.5 Miles in 86:00 on TM; Miles 9 - 11 at 6:40/mile. Commute: 1.5 Miles. Total: 13 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 | | 2.00 | 12.00 | 0.00 | 0.00 | 14.00 |
| Noon: 12.5 Miles in 87:00 on TM; 10 at 6:58/mile, 2 at 6:30/mile, and a half-mile cool down. Commute: 1.5 Miles. Total: 14 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 | | 0.00 | 9.00 | 0.00 | 0.00 | 9.00 |
| 9 Miles in 1:02:36 (6:57/mile) on a gorgeous afternoon along Hwy. 171 near my parents' home; good effort of approximately 6:15/mile for Miles 8 and 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 | | 7.00 | 0.00 | 0.00 | 1.00 | 8.00 |
| 8 Easy Miles in just under 62 minutes, including 8 striders, on a cold morning along Hwy. 171 near my parents' home outside of Malvern. 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 | | 19.00 | 1.00 | 0.00 | 0.00 | 20.00 |
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Noon: 12 Miles in 90:00 on TM. PM: 5 Miles in 40:00 on TM. Commute: 3 Miles. My legs are really sore. 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 | | 7.00 | 0.00 | 0.00 | 1.00 | 8.00 |
| PM: 6.5 Easy Miles, including 8X200m striders, on TM. Commute: 1.5 Miles. Total: 8 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 | | 5.00 | 4.00 | 0.00 | 0.00 | 9.00 |
| PM: 8 Miles in 58:00 on TM; Miles 5 - 8 at 6:58/mile. Commute: 1 Mile. Total: 9 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 | | 13.00 | 2.00 | 0.00 | 0.00 | 15.00 |
| AM: Early morning 12 Miler in 89:00 on TM; Mules 11 and 12 at 6:44/mile after cruising between 7:47 ad 7:13 for the first 10. Commute: 3 Miles. Total: 15 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 | | 2.00 | 18.00 | 0.00 | 0.00 | 20.00 |
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AM: 18 Miles in 2:04:45 (6:55/mile) on a beautiful afternoon along Coyote Creek Trail starting in La Palma, California, heading west through various other LA suburbs before turning around and heading back to Diana's aunt and uncle's home near La Palma. PM: 2 Miles to stay loose. Total: 20 Miles. Wesley
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| Night Sleep Time: 8.00 | Nap Time: 0.00 | Total Sleep Time: 8.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 17.00 | 1.00 | 0.00 | 0.00 | 18.00 |
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Noon: 13 Miles in just over 98 minutes on TM; 2 Miles to warm-up followed by 10 Miles in aerobic range (7:47 - 7:13) and Mile 13 at MP. PM: 3.5 Easy Miles in 28 minutes on TM. Commute: 1.5 Miles. Total: 18 Miles. Very low energy today after yesterday's cross-country flight home from LA and lack of sleep. 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 | | 1.00 | 3.00 | 1.00 | 1.00 | 6.00 |
| 5-Mile Progressive in 32:00 on TM: 6:58, 6:44, 6:27, 6:11, and 5:39. 1 Easy Mile to cool down for 6 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 | | 11.00 | 8.00 | 0.00 | 0.00 | 19.00 |
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Noon: 10 Miles in 73:00 on TM; Miles 7 - 10 at 6:58/mile. PM: 8 Miles in 56:53 on a beautiful afternoon along the Arkansas River Trail; Miles 1 - 4 at 7:28/mile and Miles 5 - 8 at 6:45/mile. Commute: 1 Mile. Total: 19 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 | | 15.00 | 1.00 | 0.00 | 0.00 | 16.00 |
| Noon: 13.5 Miles in 1:44; Mile 13 in 6:58. Commute: 2.5 Miles. Total: 16 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 | 7.00 | 0.00 | 0.00 | 20.00 |
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AM: 11 Miles in 78:00 on TM; 4 Miles at 7:30/mile, 4 Miles at 6;58/mile, amd 3 Miles at 6:40/mile. Noon: 6 Miles with Dave on a beautiful day along the Arkansas River Trail. Commute: 3 Miles. Total: 20 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 | 5.00 | 0.00 | 0.00 | 11.00 |
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11 Miles in 77:35 on a cold and windy morning along Hwy. 171 near my parents' home in Malvern; took the hilly route toward town, running Miles 1 - 6 at 7:14/mile and Miles 7 - 11 at 6:50/mile. Heading to my Mom's Book Fair in the public school library where she teaches. My kids, Max and Sophie, are very excited. And honestly, so am I...who doesn't love the Book Fair?! 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 | | 1.50 | 10.00 | 0.00 | 0.00 | 11.50 |
| 10 Miles in 1:07:20 on a great morning along the shoulder of Hwy. 171 in my Baefoot Trail Gloves. 1.5 Miles climbing through my parents' trails to "cool down." Probably the hardest cool-down ever...rolled my ankle in a hole on the leave-covered trail, but it seems to be okay. 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 | | 17.25 | 1.00 | 0.00 | 1.75 | 20.00 |
| Noon: 11 Miles in 86:00 on TM; Mile 11 at 6:58. PM: 7.5 MIles in just over 56:00 on TM; afternoon workout included 14X200m repeats at 6:00 pace. Commute: 1.5 Miles. Total: 20 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 | | 0.00 | 14.00 | 0.00 | 0.00 | 14.00 |
| 14 Miles in 1:34:01 on a perfect day of 53 degrees; averaged 6:54 for Miles 1-7 (out) and 6:32 for Miles 8 - 14 (back) starting at Two Rivers Park Bridge and turning around at entrance to Pinnacle Mountain State Park. One of by better runs this training cycle. 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 | 7.00 | 0.00 | 0.00 | 16.50 |
| Noon: 9 Miles in 70 minutes on TM; Mile 9 in 6:58. PM: 6 Miles in 38:52 (6:29/mile) in dress socks (but otherwise dressed accordingly) on a cold afternoon with light sleet coming down in Little Rock. Commute: 1.5 Miles. Total: 16.5 Miles. Two consecutive, solid training days. 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 | | 17.00 | 0.00 | 0.00 | 1.00 | 18.00 |
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Noon: 13 Miles in 1:40 on TM; 8X200m striders during Miles 11 and 12.
PM: 5 Miles in 40:00 on TM.
Total: 18 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 | | 7.00 | 11.00 | 0.00 | 0.00 | 18.00 |
| 6 Miles with Dave on a perfect day along the Arkansas River Trail, then back to the gym for 11 Miles on TM in just under 77 minutes (6:58/mile) and an easy mile to cool down. Total: 18 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 | | 6.50 | 0.00 | 0.00 | 0.50 | 7.00 |
| 7 Miles, untimed, in downtown Little Rock on a cold morning; 4 striders during last mile. Based on the increase in the number of downtown runners from the usual 1 (me) to a couple hundred, it appears that the Little Rock Marathon training group was doing it's final group run today in advance of next week's race. There's no bigger LR Marathon enthusiast than me, and sadly, this year, I will be out of town for work during the festivities. Though I wasn't planning to run for the first time in four years, I was looking forward to being a spectator and/or volunteer. Good luck to all. 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 | 4.00 | 8.00 |
| 4X1 Mile Repeats in 5:56, 5:52, 5:49, and 5:46 with equal distance recovery jogs for 8 Total Miles on TM in around 55 minutes. Beautiful day here in Little Rock with lots of fun activities: brunch with Diana, Donna (Diana's sister), Max, and Soph at Loca Luna, yogurt for dessert at Red Mango, and lots of sunny park time playing super heroes. Really enjoyed visiting with Donna, who was visiting from Michigan, and introducing her to The Natural State and its capital city. I'm particularly indebted to my sister-in-law for cooking us a delicious meal on Saturday night! Good times. 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 | | 21.00 | 0.00 | 0.00 | 1.00 | 22.00 |
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Noon: 12.75 Miles in 96:00 on TM; 4 at 7:47, 4 at 7:30, 4 at 7:13, and .75 at 8:00 pace.
PM: 7:75 Miles in 60:00 on TM; 8X200m striders during Miles 6 and 7.
Commute: 1.5 Miles.
Total: 22 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 | | 6.50 | 8.00 | 0.00 | 0.50 | 15.00 |
| AM: 8 Miles in 55:00 on TM; Miles 1 - 6 at 6:58/mile, Mile 7 in 6:31, and Mile 8 in 6:27. PM: 6 Miles, untimed, including 4 striders, on a cold and windy day in Little Rock. Commute: 1 Mile. Total: 15 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 | | 10.00 | 0.00 | 0.00 | 2.00 | 12.00 |
| Noon: 7 Miles with Dave on River Trail, with Miles 1 - 6 at a 7:32 average, followed by 4X800m Repeats at 5:56 pace on TM with equal distance recovery jogs between repeats; 10.5 Total Miles. Commute: 1.5 Miles. Total: 12 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 | | 14.00 | 3.00 | 0.00 | 0.00 | 17.00 |
| Noon: 8 Miles in 58:00 on TM; Miles 6 - 8 at sub-7:00 pace. PM: 6 Miles in 45:00 on TM. Commute: 3 Miles. Total: 17 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 | | 19.00 | 9.00 | 0.00 | 0.00 | 28.00 |
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AM: Flight to Chicago was cancelled last night after sitting in the Bill and Hillary Clinton National Airport for a couple of hours. Because I didn't have the opportunity to run yesterday, and due to my rebooked 7:00 am flight this morning, I was out of bed by 3:30 am for 13.25 Miles on the TM before heading to the airport. Miles 1 - 8 in between 8:00 - 7:13 pace, Miles 9 and 10 at 6:58/mile pace, and Miles 11 and 12 at 6:27/mile pace before 1 Mile+ cool down. PM: Just wrapped up my second 13.25 Miles in 96:00 on Hotel TM; Miles 1 - 4 at 8:00/mile, Miles 5 - 8 at 7:30/mile, Miles 9 - 11 at 6:58/mile,and Miles 12 and 13 at 6:27/mile before a quarter-mile cool-down. Commute: 3 Miles (part of which was in light snow). Total: 28 Miles.
Wesley
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| 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 | | 17.00 | 0.00 | 0.00 | 1.00 | 18.00 |
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AM: 10.5 Miles in 81:00 on TM; 8:00 - 7:30 pace range. PM: 6 Miles in 46:00 on TM; 8X200m striders. Commute: 1.5 Miles. Total: 18 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 | | 13.50 | 5.00 | 0.00 | 2.50 | 21.00 |
|
AM: 12.5 Miles in 93:00 on TM; Miles 1 - 4 at 7:47/mile, Miles 5 and 6 at 7:30/mile, Miles 7 - 11 at 6:58/mile, and a 1.5 Mile cool down. PM: 7 Miles in just under 51:00 on TM; 2.5 Miles to warm up followed by 5X800m Repeats at 6:00 pace and a 1 Mile cool-down. This workout was not as difficult as I had pictured it would be in my head after another long day of legal training. In fact, I had planned to just do 6 Mile and 4 Repeats. So here's what's going on...I miss my beautiful wife back home in Little Rock. Chicago is cold. And by the time I finish 8-9 hours of training each day, I just want to run again...and eat. Commute: 1.5 Miles. Total: 21 Miles. 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 | | 14.50 | 6.00 | 0.00 | 0.00 | 20.50 |
|
AM: 10.5 Miles in just under 82:00 on TM; 8:00 - 7:30 pace range. PM: 8.5 Miles in 57:50 on TM; Miles 3 - 8 at 6:58/mile. Commute: 1.5 Miles in the snow. Total: 20.5 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 | | 18.00 | 0.00 | 0.00 | 0.50 | 18.50 |
|
AM: 10.5 Miles in 82:00 on TM; 8:00 - 7:30 pace range. PM: 6.5 Miles in 51:00 on TM; 4X200m striders. Commute: 1.5 Miles Total: 18.5 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 | | 2.50 | 11.00 | 0.00 | 0.00 | 13.50 |
| PM: 11 Miles in 1:15:54 on Chicago Lakefront Trail on a cold afternoon; 5.5 Miles heading south at 6:57/mile and 5.5 Miles heading back north at 6:51/mile; 1 Easy Mile to cool down for 12 Total Miles. Commute: 1.5 Miles. Total: 13.5 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 | | 13.50 | 0.00 | 0.00 | 0.00 | 13.50 |
| AM: 12 Miles in 90:00 on TM; Miles 11 and 1e at 6:58/mile. Commute: 1.5 Miles. Total: 13.5 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 | | 5.00 | 0.00 | 0.00 | 0.00 | 5.00 |
| 5 Miles in 40:00 on TM. 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 | 0.50 | 9.50 |
|
AM: 9.5 Miles in 70:00 on TM while watching Meet the Press; Mile 9 at 6:27 and two striders during half-mile cool-down. 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 | | 8.50 | 10.00 | 0.00 | 0.00 | 18.50 |
|
Noon: 10 Miles in 69:00 on TM (back in Little Rock!); Miles 1 - 8 at 6:58/mile and Miles 9 and 10 at 6:27/mile.
PM: 7 Easy Miles on TM.
Commute: 1.5 Miles.
Total: 18.5 Miles.
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 | | 10.50 | 2.50 | 0.00 | 1.00 | 14.00 |
|
Noon: 12.5 Miles in 92:00 on TM; Mile 9 at 6:58, Mile 10 at 6:27, 8X200m striders at 5K pace during Miles 11 and 12, and a final half-mile at 6:58 pace. I like this workout. Easy start, nice push toward MP, and a fast finish. Commute: 1.5 Miles. Total: 14 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 | | 13.50 | 0.00 | 0.00 | 6.50 | 20.00 |
|
Noon: 14.5 Miles in approximately 1:42 on TM: 4 Miles in 31 minutes followed by 6X1.0 Mile Repeats in 6:00, 5:56, 5:52, 5:49, 5:46, and 5:42; half-mile jog to recover after repeats 1-4 and a full mile jog to recover after repeat 5; 1.5 Mile cool-down to round out workout. PM: 4 Miles in 31 minutes on TM, including 4X200m striders during Mile 4. Commute: 1.5 Miles. Total: 20 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 | | 9.00 | 3.00 | 0.00 | 0.00 | 12.00 |
| 12 Miles in 91;00 on TM; 6 Miles at 8:00/mile, 3 Miles at 7:41/mile, and 3 Miles at 6:40/mile. 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 | | 0.00 | 19.00 | 0.00 | 0.00 | 19.00 |
| 19 Miles in 2:12:44 (6:59 avg) on a warm and breezy day in the 70s in Hot Spring and Garland County. Ran 8.7 Miles (6:41 avg) to Lake Catherine State Park Trail Head, 1.6 Mile Loop on Fall Branch Trail (8:34 avg), and 8.7 Miles (7:00 avg) back to parents' home near Malvern. No fuel, one bio break, felt good. 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 | | 9.25 | 0.00 | 0.00 | 1.00 | 10.25 |
| AM: 10.25 Miles back to my parents' house after a short hike with my kids to the waterfall at Lake Catherine State Park. I'm a little sore today after a good effort yesterday; ran 8 striders to try to loosen up a bit toward the end of today's run. 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 | | 0.00 | 10.00 | 0.00 | 0.00 | 10.00 |
| 10 Miles in 68:46 on a beautiful afternoon along Hwy. 171 to Hwy. 290 to Camp Tanako entrance before turning around and heading back to parents' house for a delicious spaghetti dinner witht the family. 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 | | 11.25 | 0.00 | 0.00 | 0.00 | 11.25 |
| 11.25 Miles in 82:00 on TM; 6 Miles at 7:30/mile, 2 Miles at 6:58/mile, 2 Miles at 6:31/mile and a 10 minute (1.25 Miles) 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 | | 0.00 | 11.00 | 0.00 | 0.00 | 11.00 |
| 11 Miles in 75:38 (6:53) on a beautiful afternoon along Main Street in Malvern, Arkansas, home of the mighty Leopards and Bill Hunt Fieldhouse (named after my grandfather). Pace could have (and should have) been faster but for a strong headwind and some stomach cramping during the latter half of the run. 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 | | 12.50 | 0.00 | 0.00 | 1.00 | 13.50 |
| PM: 12 Miles in 92:00 on TM; 8X200m striders during Miles 11 and 12. Commute: 1.5 Miles. Total: 13.5 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 | | 23.50 | 0.00 | 0.00 | 0.00 | 23.50 |
| After a long evening of traveling, and a pretty late night, I got up early in Charlottesville, Virginia and ran 23.5 Miles along part of the Jefferson Highway (Hwy. 250) heading west from UVA before turning around in a little town about 12 miles outside of Charlottesville. Garmin dead. Just a relaxing pace (about 3 hours all in all) that included a couple of bio breaks and brief stops to read Historic roadside markers, including (1) the birthplace or Merrweather Lewis; and (2) the site of the first battle in Confederate General "Stonewall" Jackson's Shenandoah Valley Campaign. 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 | | 4.50 | 7.00 | 0.00 | 0.00 | 11.50 |
| 4.5 Miles of steep and somewhat technical trails with my brother, Luke, at the Walnut Creek Park a few miles south of Charlottesville, Virginia; Luke, a trail runner at heart, pushed forward for a few more miles on the trails while I opted for 7 Miles on the shoulder of the highway headed back north into C-Ville. 11.5 Total Miles in 89:00, with the trail pace at 9:30-10:30/mile and highway pace at 6:30-7:30/mile. 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 | | 14.00 | 0.00 | 0.00 | 0.00 | 14.00 |
| 14 Miles in 1:43:08 (7:22 pace) on a coldish day with light slow along the Thomas Jefferson Parkway in Charlottesville, Virginia. Brother dropped me off several miles east down Hwy. 53 (TJ Pkwy.), and I ran back west into C-Ville. Run included a fly-by of President Monroe's Estate, Ash Lawn Highland, and a visit to TJ's Monticello, where I had to plead ignorance and birth ("I'm from Arkansas, sir") when stopped by a security guard who explained a ticket was needed for such exploration of TJ's grounds. With typical Southern graciousness and manners, he nevertheless thanked me for visiting and offered me a ride to the trailhead for which I was looking. Unbelievably historic and unforgettable run. 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 | | 12.50 | 0.00 | 0.00 | 0.00 | 12.50 |
| AM: 12 Miles in 90 minutes and and change on a cold, white, and beautiful morning; tough running in the snow along the shoulder of Hwy.20 south out of C-Ville (Constitution Drive) turning around at Mile 6 back north to brother's house. Heading back to Little Rock today after a great, extended weekend with my brother and family. PM: Half-mile jog to pick up car at LR airport. Total: 12.5 Miles. 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 | | 11.00 | 3.00 | 0.00 | 0.50 | 14.50 |
| 14.5 Miles in 1:46 on TM; 3 Miles at 7:41, 4 Miles at 7:30, 3 Miles at 7:19, 3 Miles at 6:40, 0.5 Mile at 5:46, and 1 Mile at 8:00 to cool down. 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 | | 14.00 | 0.00 | 0.00 | 0.00 | 14.00 |
| Noon: 12.5 Miles in 94:00 on TM. Commute: 1.5 Miles. Total: 14 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 | | 16.00 | 0.00 | 0.00 | 3.00 | 19.00 |
|
AM: 11 Miles in just under 82 minutes; met Dave at 6:20 am for 9 Miles along the Arkansas River Trail on an absolutely beautiful morning.
Noon: 5.5 Miles on TM, including 5X800m Repeats at 6:00 - 5:46 pace range.
PM: Commute: 2.5 Miles.
Total: 19 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 | 4.00 | 0.00 | 4.00 | 17.00 |
| AM: 16 Miles in 1:54 on TM; 4 Miles at 8:00, 4 Miles at 7:30, 4 Miles at 6:58, and 4 Miles at 6:00! Commute: 1 Mile. 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 | | 10.00 | 0.00 | 0.00 | 1.00 | 11.00 |
| 11 Miles in 1:19:26 on a humid day after the morning showers cleared along the Arkansas River Trail; started from Two Rivers Park and ran first 8 Miles with Dave at 7:25 pace; ran 3 more alone including 8X45sec striders; overall workout pace was 7:13 with Miles 10 and 11 (embedded striders) at 6:13 pace. 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 | 2.50 | 0.00 | 0.00 | 8.50 |
| 8.5 Miles in 61:26 on a humid Easter Sunday in downtown Little Rock. 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 | | 9.50 | 4.00 | 0.00 | 0.00 | 13.50 |
|
Noon: 12 Miles in 89 minutes on TM; 4 Miles at 8:00, 4 Miles at 7:30, 2 Miles at 6:58, and 2 Miles at 6:27. Commute: 1.5 Miles. Total: 13.5 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 | | 4.50 | 6.00 | 0.00 | 0.00 | 10.50 |
| 10.5 Miles on TM, including a 6-Mile Progressive during Miles 4 - 9 at 6:58, 6:52, 6:40, 6:27, 6:18, and 5:56 pace, respectively. 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 | | 12.50 | 0.00 | 0.00 | 1.00 | 13.50 |
| Noon: 12 Miles in 92:00 on TM, including 8X200m striders. Commute: 1.5 Miles. Total: 13.5 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 | | 8.50 | 4.00 | 0.00 | 2.00 | 14.50 |
|
NOON: 13.0 Miles in 93:30 on TM. Workout included the following:
2 Miles at 8:00/mile;
2 Miles at 7:30/mile;
4 Miles at 6:58/mile;
4X800m at 5:52 pace with acceleration to 5:00 pace during final 100m, 200m, 300m, and 400m of each of the respective repeats; 800m recovery at 8:00 pace after repeats; and
1 Mile at 8:00/mile.
COMMUTE: 1.5 Miles
TOTAL: 14.5 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 | | 15.00 | 0.00 | 0.00 | 0.50 | 15.50 |
| Noon: 5 Miles on the TM in 38 minutes, including 4X200m striders, followed by 9 Miles in 66 minutes with Dave along the Arkansas River Trail; absolutely beautiful day in Little Rock, and Dave and I took advantage, running Miles 1 -8 at 7:13/mile before cooling down during the final mile. Commute: 1.5 Miles. Total: 15.5 Miles. Wesley |
| Night Sleep Time: 8.50 | Nap Time: 0.00 | Total Sleep Time: 8.50 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.00 | 0.00 | 0.00 | 0.00 | 4.00 |
| 4 Easy Miles on a beautiful spring day in downtown Little Rock. 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 | | 0.00 | 12.00 | 0.00 | 0.00 | 12.00 |
| 12 Miles in 75:34 (6:18 pace) on a cloudy and breezy afternoon of 71 degrees along the Arkansas River Trail before my son's first baseball game of he season. 4-Mile Splits follow: Miles 1 - 4: 6:15/mile; Miles 5 - 8: 6:16/mile; Miles 9 - 12: 6:22/mile. No fuel, no bio breaks, and I'm liking the Brooks PureFlows that I bought for Boston; pace slid a bit on the back half of this out-and-back when I turned back into the wind. Nevertheless, I feel pretty good about my overall fitness heading into Race Week. Wesley |
| Night Sleep Time: 9.00 | Nap Time: 0.00 | Total Sleep Time: 9.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.50 | 0.00 | 0.00 | 0.50 | 7.00 |
|
7 Miles in 55 minutes, including 4 striders, on TM. 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 | | 9.50 | 0.00 | 0.00 | 0.00 | 9.50 |
| Noon: 8 Miles with Dave on a warm, windy day of 80+ degrees along the Arkansas River Trail; ran Miles 1 - 4 at 7:06/mile and averaged around 7:30/mile for the entire run including warm-up and cool-down. Commute: 1.5 Miles. Total: 9.5 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 | | 7.50 | 0.00 | 0.00 | 0.00 | 7.50 |
|
Noon: 6 Easy Miles followed by some meditation time in the sauna.
Commute: 1.5 Miles.
Total: 7.5 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 | | 6.00 | 0.00 | 0.00 | 0.00 | 6.00 |
| 6 Miles with Dave in just over 44 minutes on a blistery day with the wind whipping around on the Arkansas River Trail; three more miles of walking on the treadmill. 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 | 1.00 | 8.00 |
| 8 Easy Miles in 62:00, including 8 striders, on TM. Wesley |
| Night Sleep Time: 7.00 | Nap Time: 0.00 | Total Sleep Time: 7.00 |
|
| | Race: |
Boston Marathon (26.22 Miles) 02:59:11, Place overall: 1937, Place in age division: 1335 | | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 26.22 | 0.00 | 0.00 | 26.22 |
|
Boston Strong.
117th running of the Boston Marthon. I started fast, hitting the 5K mark at 18:36 and holding strong through the halfway point in 1:23:08. A couple of side stitches, first on the left, then right, brought me back down to Earth and reminded me that my primary goal was breaking three hours. I cruised at about 7:00/mile until Mile 18, where we hit the Newton hills, the most notorious of which is Heartbreak Hill, which crests at the Mile 21 Marker. The wind really kicked up as we turned onto Commonwealth toward Boston, and I wisely held back on the downhills because I could feel hamstring cramps creeping in. I fought hard the last few miles, finally kicking at the Mile 26 Marker to finish in 2:59:11.
Wesleyu |
| 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 | | 8.28 | 0.00 | 0.00 | 0.50 | 8.78 |
|
8.78 Miles in 68 minutes, including 4 striders, on TM.
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 | | 7.50 | 0.00 | 0.00 | 0.50 | 8.00 |
|
8 Miles in 62:00, including 4 striders, on TM.
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 on a beautiful Saturday morning exploring my new neighborhood. Just under three miles to access Little Rock River Trail via Overlook from my new abode.
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 | | 10.00 | 0.00 | 0.00 | 0.00 | 10.00 |
| 10 Miles on TM. 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 | | 12.00 | 1.00 | 0.00 | 0.00 | 13.00 |
| 13 Miles on TM; Miles 12 and 13 at 6:58/mile. 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 | | 10.00 | 0.00 | 0.00 | 1.00 | 11.00 |
| 11 Miles in 86 minutes, including 8 striders, 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 | | 13.50 | 2.00 | 0.00 | 0.50 | 16.00 |
| AM: 10 Miles in 75 minutes on TM; Miles 9 and 10 at 6:58/mile. PM: 6 Miles, including 4 striders, on TM. Total: 16 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 | | 11.00 | 0.00 | 0.00 | 0.00 | 11.00 |
| Dave finally dragged me out of the comfort of the gym for 10 solid miles at a 7:15 - 7:45 pace range on a nice, cool morning along the Arkansas River Trail. Including an approximate one-mile commute, I ran 11 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 | | 4.50 | 0.00 | 0.00 | 1.50 | 6.00 |
| 6 Miles in just over 42 minutes on a beautiful afternoon after a cloudy, rainy weekend. Sun felt amazing! 1.25 Miles to Scott Field track followed by 4X400m Repeats at 77 secs/repeat and one 800m in 2:44; quarter-mile jogs between repeats and 1.25 Miles back home for 6 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 | | 11.00 | 0.00 | 0.00 | 3.00 | 14.00 |
| Noon: 10 Miles in 78 minutes on TM; 8X200m striders. PM: Half-mile warm-up followed by 2X1 Mile Repeats at 5:42 pace; 4 Total Miles including 1 Easy Mile between repeats and a half-mile cool-down. Total: 14 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 | 1.00 | 10.00 |
|
10 Miles in 77 minutes on TM; 8X200m striders. 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 | | 5.50 | 7.50 | 0.00 | 2.00 | 15.00 |
|
AM: 5 Miles on TM; 1.5 Mile pre-race run at 5:42 in preparation for 5K this Friday evening; running for the Little Rock "Corporate Cup" on behalf of my employer, Entergy. Noon: 8 Miles in 55:46; 4X200m striders. Commute: 2 Miles. Total: 15 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 | | 4.00 | 0.00 | 0.00 | 0.00 | 4.00 |
| Was thinking about a day off, but I decided to run because my legs were tight from yesterday's double; 3 Barefoot Miles on TM and 1 Mile Commuting for 4 Total Miles. Wesley |
| Night Sleep Time: 8.00 | Nap Time: 0.00 | Total Sleep Time: 8.00 |
|
| | Race: |
MacArthur Park 5K (3.11 Miles) 00:18:07, Place overall: 3, Place in age division: 2 | | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 2.50 | 0.00 | 0.00 | 3.50 | 6.00 |
| Sun snuck in just before the race on the coldest May 3 ever recorded in Little Rock, Arkansas. It actually made for great racing temps, but there were the 15 mph winds whipping around to deal with. Even still, it was a very enjoyable race on a very enjoyable course starting and finishing on the front lawn of the MacArthur Museum of Arkansas Military History. Yes, THE General MacArthur...who was born in Arkansas before moving on to Texas 8 months or so later, and then ultimately, to the Phillipines. Arkansas is full of hidden gyms! Finished 3rd overall cruising to a finish just over 18 minutes with no other runners (unfortunately) even close to push me or race me down the stretch. Overall winner, Ryan Lawrence, with whom I was familiar through Arkansas running circles and finally met after the race, ran 17:19. Big shout out to my good friend and fellow FRB'er, Dave, who ran 7 minute mile splits and finished well under 22 minutes despite still working himself back from a serious groin injury. Dave's a fighter and had a strong showing despite the windy conditions. 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 Easy Miles on a cold morning in my mid-town Little Rock neighborhood. Yard work day! And first Saturday for Little Rock Famers' Market in the Little Rock River Market downtown. 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 | | 7.25 | 2.00 | 0.00 | 0.00 | 9.25 |
| Met Dave at Two Rivers Bridge on north side of Arkansas Trail at 7:30 am; 9.25 Miles out-and-back with Miles 3 and 4 (with tailwind) at 6:52 and 6:49, respectively, and Miles 8 and 9 (headwind) at 7:13 and 7:04, respectively. Dave is working on pushing his Lactate Threshhold pace as he continues to recover from his injury; great for me because I get to run lots of miles in the heart of my aerobic range, even touching my MP at times. Beautiful, sunny morning in high 40s. 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 | | 9.25 | 0.00 | 0.00 | 1.00 | 10.25 |
| 10.25 Miles in 80 minutes on TM; 8X200m striders. 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 | 2.00 | 0.00 | 0.50 | 11.50 |
| 11.5 Miles in 86:00 on TM; Miles 10 and 11 at 6:58/mile and last half-mile in 3 minutes. 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 | | 5.50 | 0.00 | 0.00 | 2.50 | 8.00 |
| 7 Miles, incliding 12 striders, on a nice and warm afternoon in Little Rock; 1 Mile commute for 8 Total Miles today. 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 |
| 9 Miles on an overcast afternoon through the hills of Camack Village down to the Arkansas River Trail, turning around at Murry Park and heading back home; 1 Mile commute for 10 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 | | 4.00 | 3.00 | 0.00 | 0.00 | 7.00 |
|
7 Miles on TM; Miles 5 - 7 at 6:40/mile. 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 | | 10.00 | 0.00 | 0.00 | 0.00 | 10.00 |
| 10 Miles on a beautiful morning; self-discovered a great, yet hilly, route via Evergreen, down Lookout onto LR Marathon Course, continuing up Overlook and through Camack Village back to my home in Midtown. This run puts hair on your chest and makes you want to drink cold beer. 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 | | 9.50 | 0.00 | 0.00 | 0.00 | 9.50 |
| Repeated yesterday's hilly loop (9.5 Miles) through Midtown, Riverdale, and Camack with Dave and Kevin, starting and finishing at my home, this time with cold beer...a great day and a great run with friends. 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 | 0.00 | 0.00 | 1.50 | 15.50 |
| AM: 6 Miles on a nice, cool morning on the 1/3 mile loop around the park behind my house; 4X.25 Mile Repeats and 1 Half-Mile Repeat at 5K pace. PM: 9.5 Miles on TM. Total: 15.5 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 | | 10.00 | 0.00 | 0.00 | 0.00 | 10.00 |
| 9 Miles with Dave at high noon on a hot day creeping toward 90 degrees along the Arkansas River Trail; first 8 Miles in approximately 59 minutes. 10 Total Miles including one-mile commute. 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 | 1.00 | 11.00 |
| 10 Miles in 75:00, including 8 striders, on TM; one-mile commute for 11 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 | | 7.00 | 0.00 | 0.00 | 4.00 | 11.00 |
| 10 Miles in 71:10 on TM and one-mile commute for 11 Total Miles; 4X1 Mile Repeats at Miles 3, 5, 7, and 9 in 6:00, 5:52, 5:46, and 5:46, respectively. 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 | 0.00 | 0.00 | 1.00 | 4.00 |
| 4 Miles, including 4X.25 Mile Repeats, on a muggy afternoon in 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 | 6.00 | 0.00 | 0.00 | 6.00 |
| 6 Miles in 41:52 on a hot afternoon, 87 degrees, in midtown Little Rock. 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 | | 10.00 | 0.00 | 0.00 | 0.00 | 10.00 |
| 10 Miles in 75:50 on a hot afternoon approaching 90 degrees along the Arkansas River Trail and back up Cantrell to my home in midtown, Little Rock. I met Dave at the west entrance to Two Rivers Park around noon, and we ran 6 Miles together, the first three at 7:12/mile, before parting ways and heading to our house and car, respectively. Upon returning, I spent a couple of hours mowing the yard and "managing" the weeds. 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 | | 11.00 | 0.00 | 0.00 | 0.00 | 11.00 |
| 11 Miles in 72:09, including a couple of miles of trails and 2000 feet of climbing, on a hot afternoon in Little Rock. 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 | | 8.00 | 3.00 | 0.00 | 0.00 | 11.00 |
| 11 Miles; final 3 at 6:40/mile. 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 | | 9.00 | 0.00 | 0.00 | 1.50 | 10.50 |
| 10.5 Miles; 6X200m striders at 5k pace. 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 | | 9.50 | 6.00 | 0.00 | 0.00 | 15.50 |
|
AM: 11.5 Miles; final 2 at 6:31/mile. PM: 4 Miles in 28 minutes on a warm afternoon while waiting on my kids' swim lessons to start. Ran faster than I expected given this morning's workout and the hills in the neighborhood near the pool. 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 | | 10.00 | 0.00 | 0.00 | 0.00 | 10.00 |
| 9 Miles at 7:10/mile with Dave on a gorgeous day along the Arkansas River Trail; one-mile commute for 10 Total Miles. Heading to Riverfest, Arkansas' largest music festival, with Diana tonight to eat fried catfish and take in the soulful (and now a little more country) sounds of Hootie sans the Blowfish, aka Darrius Rucker. 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 | | 3.00 | 0.00 | 0.00 | 1.00 | 4.00 |
|
4 Miles on a mild morning on the 0.3 mile loop around the park behind my house; 4X.25 Mile Repeats in 90 seconds or so to stretch my legs out a bit.
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 | 1.00 | 9.00 |
| 9 Miles along Hwy. 171 near my parents' home outside of 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 | | 7.00 | 5.00 | 0.00 | 0.00 | 12.00 |
| 12 Miles on a hot afternoon in Little Rock; ran all but last 1.25 Miles back to my house with Dave on the Scott Field track. Averaged around 7:19/mile, but we actually ran five, one-mile repeats (Miles 2, 4, 6, 8, and 10) between a 6:50 and 7:00 pace (Dave's Lactate Threshold pace). Strong run given temps approaching 90 dgrees and not insignificant wind gusts. 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 |
|
9 Miles with Dave on a pretty warm afternoon along the Arkansas River Trail; 10 Total Miles including one-mile commute. 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 | | 8.00 | 0.00 | 0.00 | 1.00 | 9.00 |
| 9 Miles; 8X200m striders at 5k pace |
| 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 | 4.00 | 0.00 | 0.00 | 10.00 |
| 9 Miles in 62:50 on TM; Mile 6 at 6;58 and Miles 7 - 9 at 6:27/mile. 10 Total Miles including one-mile commute. 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 | 0.00 | 0.00 | 0.50 | 10.00 |
| 10 Miles, including 4 striders, 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 | | 3.00 | 8.00 | 0.00 | 0.00 | 11.00 |
| 11 Miles in just under 80 minutes in the pouring rain in Little Rock; ran pretty strong for first 8 Miles (sub-7:00) given the wind and pounding rain; slowed considerably (8:00) as I hit the steep climb up Overlook and through the hills of Camack Village back to my house. 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 | | 8.00 | 5.00 | 0.00 | 0.00 | 13.00 |
|
13 Miles in 94 minutes and change on a beautiful afternoon in he Ouachita National Forest starting at Lake Sylvia campground and proceeding up, up, up, and along County Road 132 (mostly packed gravel) for the majority of this out-and-back run. Good effort. 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 | 2.00 | 0.00 | 0.00 | 9.00 |
| 8 Miles in 58:00, including 4 striders, on TM; 9 Total Miles including one-mile commute. 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 | | 8.00 | 0.00 | 0.00 | 1.00 | 9.00 |
| 9 Miles, including 8X200m striders, in just under 68 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 | | 2.00 | 4.00 | 2.00 | 0.00 | 8.00 |
| 6-Mile Progressive in 39:30 (6:58 - 6:11 pace) on TM; 8 Total Miles including one-mile cool-down and one-mile commute. 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 in 58:56 in and around Little Rock's Midtown and Hillcrest neighborhoods on a nice, overcast afternoon. 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 | | 4.50 | 0.00 | 0.00 | 1.50 | 6.00 |
| 6 Miles, including 6X.25 Mile repeats at 5k pace. 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 | | 7.00 | 12.00 | 0.00 | 0.00 | 19.00 |
| 19 Miles in 1:19:34 on a 90 degree afternoon in Hot Spring and Garland County, Arkansas. Starting from parents home, I ran west along Hwy. 171 into Lake Catherine State Park (Miles 1 - 6 at 6:53/mile), 2.75 more paved, but hilly, miles to trailhead at Lake Catherine campground, and a 1.5 steep and rugged loop (8:57/mile average) on the Falls Branch Trail past the waterfall and back to the trailhead. Back on the pavement at the 10.25 Mile mark, I averaged 7:24/mile for the return trip back east on Hwy. 171, up my parents driveway, and into a cool shower. 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 | 0.00 | 0.00 | 0.00 | 8.00 |
| Easy 8-Mile out-and-back along Hwy. 171 near my parents' home. 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 | 4.00 | 0.00 | 0.00 | 8.00 |
| 8 Miles in 56:55 on TM; Miles 5 and 6 at 6:58/mile and Miles 7 and 8 at 6:44/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 | | 8.00 | 0.00 | 0.00 | 2.00 | 10.00 |
| 9 Miles in 67:00 on TM; Mile 5.5 - 6.5 and Mile 8 at 6:00 pace after being inspired by NCAA Championship Women's 5000m showing on ESPNU. 10 Total Miles including one-mile commute. 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 | | 24.00 | 0.00 | 0.00 | 0.00 | 24.00 |
| 24 Miles in 3:54:33 in the Ouachita National Forest. Much of the run was on Forest Service Roads, but the grueling route also included several miles single track climbing on the Ouachita Trail, where I ran up on a black bear (who thankfully ran the other way), several deer, and a big turkey; what I did not see is a single human being, vehicle, or even much trace of human life. As to the bear, he must have been intimidated by the fierce look on my face as I pounded away 9:30 minute miles in 96 degree heat with a heat index of 100. My mother tells me I am fortunate, and I think she said blessed as well, to have seen a bear in the wild. Indeed, it was cool. 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 | 1.00 | 10.00 |
| 9 Miles, including 8X200m striders, in 70 minutes on TM; 10 Total Miles including one-mile commute. 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 | | 11.00 | 0.00 | 0.00 | 0.00 | 11.00 |
| 10 Miles in 77:30 with Dave along the Arkansas River Trail starting from Two Rivers Bridge in 90 degree heat; 11 Total Miles including one-mile commute. 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 | 0.00 | 0.00 | 0.00 | 7.00 |
| 7 Miles on a overcast Father's Day morning; ran 1.25 Miles to Scott Field track, and starting at Mile 2, ran a "dig" up the grass/dirt beside bleachers every quarter mile for 10 total digs; took a long loop home to wrap up the workout. 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 | | 9.25 | 0.00 | 0.00 | 0.00 | 9.25 |
| 9.25 Miles in 1:10:44 (7:39/mile) on a warm and humid morning. This is the earliest I've run in months, and it took me 5 or 6 miles just to get loose. I actually ran Miles 6 and 7, climbing along Miles 15 and 16 of the Little Rock Marathon course, pretty strong. 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 | 0.00 | 0.00 | 4.00 | 10.50 |
|
8.5 Miles in 58:00 on a hot afternoon near 90 degrees in Little Rock; ran 1.25 Miles from my house to the Scott Field Track, another quarter mile to finish a good warm-up, and then, after removing my shoes and socks, ran 4X1 Mile Repeats at 5:24, 535, 5:43, and 5:55 with half-mile recovery jogs on the infield grass of the track; slow cool-down on the return home to round out the workout. 2 Miles of commuting between car and office earlier in the day for 10.5 Total Miles today. 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 | | 2.25 | 6.00 | 2.00 | 0.00 | 10.25 |
| 9.25 Miles in 62:27 on TM. After warming up with a 7:13 Mile, I ran a 7-Mile Progressive from slow MP to my personal best HMP: 6:58, 6:49, 6:45, 6:40, 6:31, 6:22, and 6:11; after a quarter mile recovery and bio break, I ran last mile at 6:58. 10.25 Total Miles including one-mile commute. Back-to-back quality workouts during a low mileage week designed to give my body (and mind) some rest while remaining sharp. 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 | 4.00 | 0.00 | 2.00 | 13.00 |
| 13 Miles on a hot first official day of summer in the Natural State. Ran first 6 Miles right at 7:00/mile along the infield of the Magnet Cove High School track; Miles 7 - 9 at 7:40/mile; Miles 10 - 13 untimed and barefoot. Mixed in 8 fast(er) quarters at 6:00 pace during the workout. These made me tired and thirsty. 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 | | 10.50 | 0.00 | 0.00 | 0.00 | 10.50 |
|
AM: 8.25 Miles in 59:18 on a hot mid-morning run from parents' house to Lake Catherine State Park, where I met my wife, Dad ("Papa"), and kids for some swimming and sand castle building. PM: 2.25 Miles testing out my New Balance MT 110s that arrived in the mail over the weekend. Total: 10.5 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 | | 15.00 | 4.00 | 0.00 | 0.00 | 19.00 |
|
AM: 9.75 Miles in just under 73 minutes on a muggy morning, around 80 degrees, along the Arkansas River Trail.
PM: 8.25 in just under an hour on the TM.
Commute: 1 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 | | 14.00 | 0.00 | 0.00 | 0.50 | 14.50 |
|
AM: 9.5 Miles in 74 minutes on TM; 4 striders. PM: 3 Easy Miles. Total: 14.5 Miles including two miles of commuting. 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 | | 12.00 | 5.00 | 0.00 | 0.00 | 17.00 |
|
AM: 11 Miles in 82:00 on TM, includes Miles 7 - 11 at 6:58 - 6:31 range.
PM: 5 Miles in 35:35 on a hot afternoon along the Arkansas River Trail.
Commute: 1 Mile
Total:
|
| 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 | | 12.50 | 0.00 | 0.00 | 1.50 | 14.00 |
| AM: 8 Miles in 63 minutes on TM; 4X200m striders during Mile 8. PM: 5 Miles, including 4X400m repeats, on a hot afternoon (heat index of 105) in Little Rock. Toal: 14 Miles including one-mile commute. 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 | | 14.00 | 1.00 | 0.00 | 0.00 | 15.00 |
|
AM: 6 Miles with Dave and another local runner, Steve Preston, on a muggy morning of 84 degrees along the Arkansas River Trail starting from our downtown Little Rock offices; Dave and I hit the TM in the gym for five more miles after Steve peeled off to head to work; 11 Total Miles at approximately 7:30/mile with Mile 11 (TM) at sub-7:00.
Noon: 3 Easy Miles on a hot afternoon.
Commute: 1 Mile
Total: 15 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 in 1:58:00 at Pinnacle Mountain State Park; two 2.75 Mile loops on the Base Trail (rocky, single track), followed by a 1,022 foot ascent on the West Summit Trail and descent on the East Summit Trail (31:00 up and down), closing out the workout with 3 Easy Miles on the Base Trail and paved King Fisher Trail. 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 | | 8.00 | 2.00 | 0.00 | 0.00 | 10.00 |
| Met Dave at 7:00 am on a beautiful morning at Two Rivers Bridge; 10 Miles in 1:10:57; Miles 1 - 8 at 7:18/mile and Miles 9 & 10 at 6:18/mile. 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 | | 6.00 | 0.00 | 0.00 | 2.00 | 8.00 |
| Up at 5:00 am for 8 Miles, including 8X.25 Mile Repeats at 6:00 pace to work out some tightness in my legs; home before the kids woke up as planned. 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 | 4.00 | 2.00 | 0.00 | 11.00 |
| 10 Miles in just under 69 minutes on TM; Mile 5 at 6:58, Mile 6 at 6:50, Mile 7 at 6:40, Mile 8 at 6:27, Mile 9 at 6:17, and Mile 10 at 6:07. 11 Total Miles including one-mile commute. 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 | 5.00 | 0.00 | 0.00 | 11.00 |
|
10 Miles in just under 71 minutes on TM; Mile 5 and 6 at 6:58/mile, Miles 7 and 8 at 6:40/mile, and Miles 9 and 10 at 6:31/mile. 11 Total Miles including one-mile commute. 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 | 8.00 | 0.00 | 0.00 | 14.00 |
|
AM: 8 Miles in 63:33 on a nice morning for running. PM: 6 Miles in 41:52, including 3X800m Repeats on the soggy infield at the Scott Field Track, on a warm and gorgeous Independence Day in Little Rock. Total: 14 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 | | 9.50 | 0.00 | 0.00 | 0.00 | 9.50 |
| 9.5 Easy Miles on a really nice morning (5 am start) for running; eyes opened after three miles and legs woke up around Mile 5, from which point I was able to hold a blazing 8:00 pace! Feeling the effects of higher cumulative mileage, and perhaps more significantly, lack of sleep. 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 | 0.00 | 0.00 | 2.50 | 7.50 |
| 7.5 Miles in 55:44 on a nice, albeit humid, morning in Little Rock; ran 1.25 Miles to Scott Field track, three additional laps to complete a two-mile warm-up (17 mins), followed by 4X400m Repeats at 5K pace (85ish secs) and 2X1200m Repeats at 5K pace (4:25ish); 400m jogging recovery at 8:00 pace between quarters and 800m jogging recovery between 1200s. Happy to hit 70+ Miles on a busy, active, and fun week with my family. 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 | 10.00 | 0.00 | 0.00 | 15.00 |
|
AM: 10 Miles in 69:38 on a nice morning in the low 70s in Little Rock. I ran the very challenging 10-Mile Loop that has become a staple since I moved into Midtown; ran east from house on Evergreen (or H Street), crossing over Kavanaugh to Lookout, where I pick up the LR Marathon Course for nearly 5 Miles (roughly Miles 16 - 21); after the northern dash down Lookout and the rhythmic pounding on the River Trail, I pushed hard up Overlook (2/3-mile climb) and through the hills of Camack Village knowing that 70 minutes was a possibility; with no traffic on a Sunday just past 6:00 am, I opted for the usually busy Cantrel pavement as I picked it up for the last half-mile, turning back down Hughes to my house. Great run...home before the wife, kids, or even the dog stirred. PM: 5 Easy Miles in 38:41 on a hot afternoon. 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 | 4.00 | 0.00 | 0.00 | 17.00 |
| 16 Miles in 2 hrs, 1 min on the TM; 8:00 - 7:30 pace for first 12 Miles followed by 4 Miles at slow MP. 17 Miles total including one-mile commute. 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 | | 11.50 | 2.00 | 0.00 | 0.75 | 14.25 |
|
13.25 Miles in 98 minutes on TM; Miles 11 and 12 at 6:58/mile and 5 striders at 5K pace during last 1.25. 14.25 Miles Total including one-mile commute. 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 | | 13.50 | 3.00 | 1.00 | 0.50 | 18.00 |
|
AM: 10.5 Miles in 75:45 on TM; 6 Miles in 7:47 - 7:13 range, Mile 7 at 6:58, Mile 8 at 6:40, Mile 9 at 6:18, Mile 10 at 6:00, and final half-mile at 5K pace (6:00 - 5:30 range). PM: 6.5 Miles in 47:23 on a hot afternoon east from BDB 3.25 Miles and back. Commute: 1 Mile. Total: 18 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 | | 11.25 | 5.00 | 0.00 | 0.50 | 16.75 |
| AM:  10.25 Miles in 80:00, including 4 striders, on TM. PM: 5.5 Miles in 37:00 on TM; after half-mile warm-up, ran 5 Miles at 6:58, 6:49, 6:40, 6:31, and 6:18. Commute:  1 Mile. Total: 16.75 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 | | 20.50 | 0.00 | 0.00 | 0.50 | 21.00 |
|
AM: 14.5 Miles in 1:47:30 with Dave along the Arkansas River Trail on a nice morning in the mid to upper 70s. Dave continues to impress with his recovery and strong running...
PM: 5.5 Miles in 43:00, including 4 striders, on TM.
Commute: 1 Mile.
Total: 21 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 | | 11.00 | 0.00 | 0.00 | 0.00 | 11.00 |
| 11 Miles with Dave and my brother, Luke, on FSR 152 and FSR 132 starting from Lake Sylvia in the Ouachita National Forest; climbing out and downhill back on a 90 degree, sunny day. Wesley |
| Night Sleep Time: 9.00 | Nap Time: 0.00 | Total Sleep Time: 9.00 |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 16.00 | 0.00 | 0.00 | 0.00 | 16.00 |
| 16 Mile out-and-back loop starting from Pinnacle Mountain, following Pinnacle Base Trail two miles to Ouachita Trail, where I could have run to Oklahoma had I had the inclination. But, this run, with the rolling single track hills and rocky terrain, was all I wanted. All I carried was a 24 oz. Gatorade, and I pushed it coming back, running a negative split and finishing right at 2.5 hours. 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 | | 9.00 | 0.00 | 0.00 | 0.00 | 9.00 |
| 8 Miles barefoot on TM. 9 Miles Total including one mile commute. 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 | 9.00 | 1.00 | 0.00 | 10.00 |
|
9 Miles in 61 minutes on TM; 3 at 6:58, 3 at 6:51, 2 at 6:40, and 1 at 6:11. 10 Miles Total including one-mile commute. 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 | | 7.00 | 0.00 | 0.00 | 0.00 | 7.00 |
| 6 Easy Miles on a scorcher along Hwy. 171 with my brother, who is visiting from Charlottesville, Virginia. 7 Total Miles including one-mile commute 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 | 1.00 | 9.00 |
| 8 Miles in 58:20, including 8 striders, on TM. 9 Miles Total including one-mile commute. 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 | | 11.00 | 0.00 | 0.00 | 0.00 | 11.00 |
| 11 Miles at 7:26/mile on a scorching afternoon along Hwy. 171 near my parents' home. 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 in a foggy steam bath starting at 4 am so I could help prepare for my nephew's birthday party...and watch the British Open. 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 | | 6.25 | 0.00 | 0.00 | 2.00 | 8.25 |
| 8.25 Miles in 58:15, including 4X800m Repeats at 2:53, 2:49, 2:47, and 2:46 at Scott Field Track on a 90+ degree afternoon. 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 | | 2.25 | 4.00 | 2.00 | 1.00 | 9.25 |
| 8.25 Miles on TM in just under 55 minutes; after a one-mile warm-up at 7:30, I ran a 7-Mile Progressive with the following splits: 6:58, 6:51, 6:40, 6:31, 6:18, 6:11, and 6:00; quarter-mile cool-down. 9.25 Miles Total including one-mile commute. 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 | 3.00 | 8.00 |
| 7 Miles on TM; after 3.5 easy miles, I ran 3 Miles in just under 18 minutes, followed by a half-mile cool-down. 8 Miles Total including one-mile commute. 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 | | 21.50 | 2.00 | 0.00 | 1.00 | 24.50 |
|
AM: 14.5 Miles, including 8X200m striders, in 1:52:00 on TM. PM: 9 Miles in 67:00 on TM; Mile 8 at 6:58 and Mile 9 at 6:28. Commute: 1 Mile. Total: 24.5 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 | | 7.00 | 0.00 | 3.00 | 0.00 | 10.00 |
| 10 Miles, including 12X400m Repeats, on a hot afternoon at the Scott Field Track. This workout looks better on paper that what it actually was. I ran the 400s untimed and probably no faster than 90 seconds/repeat. 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 barefoot in 39:30 on the infield of Scott Field Track; 89 degrees and sunny. 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 | | 6.25 | 0.00 | 0.00 | 0.00 | 6.25 |
| 6.25 Miles in 45:00 on a steamy afternoon. Wesley |
| Night Sleep Time: 0.00 | Nap Time: 7.00 | Total Sleep Time: 7.00 |
| |
| | 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 stretch of Salem Road in Saline County; I was "running out" a major traffic jam (caused by high-speed chase!) for folks trying to get back into Little Rock. I considered briefly whether the fine citizens of this part of rural Arkansas actually thought I was the fugitive... 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 | | 3.00 | 4.75 | 0.00 | 0.00 | 7.75 |
| 6.75 Miles in just under 47 minutes on TM; one-mile commute for 7.75 Total 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 | | 13.00 | 0.00 | 0.00 | 0.00 | 13.00 |
| 13 Miles in 1:40:00 on a 90 degree afternoon in Midtown, Hillcrest, along the River Trail, and Camack Village. 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 of work; hot and tired but glad to have a spouse, in-laws, and kids that understand running is necessary for my sanity, even on 3-4 hours of sleep. If I hit 60 this week, it will be a moral victory. 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 | | 3.00 | 0.00 | 0.00 | 0.00 | 3.00 |
| 3 Miles around the paved trail at the neighborhood park while my kids chased me on their bikes. Positive is that I ran every day this week...negative is the number: 52. 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 | | 6.00 | 7.00 | 0.00 | 4.00 | 17.00 |
|
AM: 10 Miles on paved trail around neighborhood park behind my house; after a two+mile warm-up, I ran 4X200m, 2X400m, 2X800m, 1X1200m, and 1X1600m at approximately 6:00 pace. This proved more difficult at 5:00 am with nothing in my system. PM: 7 Miles in 47:00 even on a muggy afternoon of 90 degrees along the Arkansas River Trail, including a couple miles of trails. More spring in my legs than expected so I cruised along at 6:43/mile, despite having my trail shoes on. Total: 17 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 | | 13.00 | 4.00 | 0.00 | 0.00 | 17.00 |
| 16 Miles in 1:58:00 on TM; 4 at 7:47, 4 at 7:30, 4 at 7:13, and 4 at 6:58; on-mile commute for 17 Total Miles today. 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 | | 17.00 | 3.00 | 0.00 | 0.00 | 20.00 |
| Noon: 15 Miles in 1:54:00 on TM; Miles 13 - 15 at 6:58/mile. PM: 4 Miles in 33:03 on a hot afternoon of 99 degrees in the midtown hills around my house. Total: 20 Miles (including one-mile commute!). 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 | | 13.00 | 0.00 | 0.00 | 1.00 | 14.00 |
| 13 Miles, including 8 striders, in 1:41:30 on TM. 14 Total Miles including one-mile commute. 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 | 9.00 | 0.00 | 1.00 | 23.50 |
|
AM: 16 Miles in 2 hours on TM; 8:00 - 6:58 range with 4 striders during final mile. PM: 6.5 Miles in 47:00; Miles 3 - 6 at 6:58/mile and final half-mile in 3 minutes. Commute: 1 Mile. Total: 23.5 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 | | 11.50 | 2.00 | 0.00 | 0.00 | 13.50 |
| 12.5 Miles in just under 94 Minutes on TM; 8:00 - 6:58 range. 13.5 Total Miles including one-mile commute. 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 | | 17.00 | 0.00 | 0.00 | 0.00 | 17.00 |
| 17 Miles right at 2 hrs, 15 mins during the hottest part of the day, starting from Two Rivers Bridge at 4 pm; proceeded west for a beautiful 8-mile loop before crossing back over onto Little Rock (South) side of Arkansas River Trail headed southeast toward mid-town; 2 Miles of trails at Mile 11 and Mile 15 (Alsop Park). Good run. 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 on a hot and muggy day along the Arkansas River Trail; first 10 Miles with Dave, who continues to impress with his consistent training. Came home and push mowed my yard for 1.5 hours. Sweaty afternoon...wife and kids wouldn't touch me! 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 | | 7.00 | 3.00 | 0.00 | 0.00 | 10.00 |
|
9 Miles in 65:50 on TM; Miles 7 - 9 at 6:58/mile. 10 Total Miles including one-mile commute. 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 | | 1.00 | 7.00 | 0.00 | 0.00 | 8.00 |
| 7 Miles in 46:50 on TM; Miles 1 and 2 at 6:58/mile, Miles 3 - 5 at 6:40/mile, and Miles 6 and 7 at 6:31/mile, with a fast quarter mile strider to finish. 8 Total Miles including one-mile commute. 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 | | 10.00 | 0.00 | 0.00 | 0.00 | 10.00 |
| 9 Miles on a beautiful, unseasonably coolish (70s and low 80s all day) afternoon on the paved loop around the park near my house; untimed but steady, probably sub-7:30/mile. 10 Total Miles including one-mile commute. 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 | 2.00 | 8.00 |
| 8 Miles, including 8X400m Repeats, mostly at Scott Field Track, which is 1.25 Miles from my house. 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 | | 0.00 | 0.00 | 6.00 | 0.00 | 6.00 |
| 6 Miles in 36:52 (6:09) on a beautiful afternoon with a light rain shower falling for the first half of the run. 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 | | 11.00 | 9.00 | 0.00 | 0.00 | 20.00 |
| 20 Miles in 2:25:14 on a overcast, perfect morning for running; east from house downtown toward State Capitol, then to the Clinton Library, turning south across Clinton Bridge into North Little Rock, then back east on the Arkansas River Trail through Burns Park and up and over the Big Dam Bridge back into Little Rock; last 3.5 Miles from base of BDB up overlook through Camack Village back to my home in midtown. Strong effort to follow-up on yesterday's tempo run. 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 | | 20.00 | 0.00 | 0.00 | 0.00 | 20.00 |
| B2B 20s, Day 2, 2:28:15 (7:25); 3 minutes off yesterday's time (2:25:14) in my MT 110s, which aren't exactly desiged for pavement, but I wanted to see how they treated my feet on a longish run with a couple of hard climbs and descents; another great morning, 68 degrees at 5:50 am when I headed out. 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 | 1.00 | 11.00 |
| 10 Miles in 76 minutes on TM; 8 striders. 11 Total Miles including one-mile commute. 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 | | 11.00 | 1.00 | 0.00 | 0.00 | 12.00 |
| 11 Miles in 85 minutes on TM. 12 Total Miles including one-mile commute. 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 | | 16.00 | 0.00 | 0.00 | 3.00 | 19.00 |
|
AM: Trouble sleeping...up at 4:30 am for 10 Miles in just under 72 minutes on a mild morning; Arkansas State Capitol and back. PM: 8 Miles, including 4X.75 Mile Repeats at 6:00 pace with .25 Mile jogging recovery at 8:00 pace, on TM. Commute: 1 Mile. Total: 19 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 | | 1.00 | 6.00 | 0.00 | 1.00 | 8.00 |
| 7 Miles in 46:00 on TM; 2 Miles at 6:49/mile, 2 Miles at 6:40/mile, 2 Miles at 6:27/mile, and 1 Mile at 6:00. 8 Total Miles including one-mile commute. 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 | | 9.50 | 0.00 | 0.00 | 0.50 | 10.00 |
| 9 Miles in 70 on TM; 4 striders. 10 Total Miles including one-mile commute. 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 | | 35.00 | 0.00 | 0.00 | 0.00 | 35.00 |
| 35 Miles in 5:38:54 with heat index hovering around 100 and 90% humidity; unsupported run included first 25 Miles of the Arkansas Traveler 100 race course, which includes an 8-mile stretch on the single track Ouachita Trail; one 5 minute stop to change shoes and refuel at my subaru (Mile 17.4). 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 | | 7.50 | 0.00 | 0.00 | 0.50 | 8.00 |
| 8 Miles in 62:22 on a hot afternoon along the Arkansas River Trail; 4 striders during Mile 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 | | 12.00 | 0.00 | 0.00 | 0.50 | 12.50 |
| 10.5 Easy Miles on TM; 4 striders. 12.5 Total Miles including 2 Miles of commuting. 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 | | 14.50 | 1.00 | 0.00 | 0.00 | 15.50 |
| 13.5 Miles in 1:46 on TM; Mile 12 at 6:58. 15.5 Total Miles including 2 Miles of commuting. 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 | | 1.00 | 6.00 | 0.00 | 0.00 | 7.00 |
| 6 Miles in just under 41 minutes on TM; 6:58 - 6:27 range. 7 Total Miles including one-mile commute. 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 | | 15.00 | 1.00 | 0.00 | 1.00 | 17.00 |
| AM: 10 Miles in 77:00 on TM; 8 striders. PM: 6 Miles in 47:00 on the dirt/grass around the .33 mile loop at the neighborhood park; Mile 6 right at 7 minutes. Commute: 1 Mile. Total: 17 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 | | 9.50 | 0.00 | 0.00 | 0.50 | 10.00 |
| 9 Miles 70:00 on TM; 4 striders. 10 Total Miles including one-mile commute. 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 | | 40.00 | 0.00 | 0.00 | 0.00 | 40.00 |
| Out the door at 4:00 am, with temps already in the mid-70s, for 40 Miles in 5:26:58 (8:10). Dave joined me for Miles 16 through 31, and I actually averaged sub-8:00 through Mile 36 before turning up overlook for a steep, 0.75 Mile climb (most of which I walked). Time includes 4-5 one minute or so stops to take gels (4) and chews (1 bag, 2 servings). 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 | 0.00 | 9.00 |
| 9 slow, hot recovery miles; met my parents and kids at River Market fountains for some wet fun in the sun. 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 | | 11.00 | 0.00 | 0.00 | 0.00 | 11.00 |
| 11 Miles in 81:24 on a hot and muggy afternoon (heat index of 98)along the Arkansas River Trail; 11 Mile out-and-back starting from Two Rivers Bridge. 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 | | 11.00 | 0.00 | 0.00 | 1.00 | 12.00 |
| 11 Miles in 84:50 on TM; 8 striders. 12 Total Miles including one-mile commute. 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 | | 2.00 | 2.00 | 4.00 | 0.00 | 8.00 |
| 6 Miles in just under 38 minutes; 2 Miles at 6:31, 2 Miles at 6:18, and 2 Miles at 6:07.
8 Total Miles including 2 Easy Miles of commuting.
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 | 6.00 | 0.00 | 0.50 | 14.00 |
| 13 Miles in 95:35 on TM; Miles 1-4 at 8:00/mile, 5-6 at 7:30/mile, 7-12 at 6:58/mile, and 4X200m striders during Mile 13. 14 Total Miles including one-mile commute. 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 | | 25.00 | 0.00 | 0.00 | 1.00 | 26.00 |
| AM: 15.5 Miles in 1:58:01 (7:38/mile) with Dave on a very pleasant morning along the Arkansas River Trail; starting at downtown office west on south side of trail to Big Dam Bridge, crossing over into North Little Rock, then through Burns Park and back east to Broadway Bridge, cooling down for final 1.5 miles back north into downtown Little Rock.
PM: 9.5 Miles in 74:00 on TM; 8:00 pace with exception of 6X1min striders at 6:00 pace.
Commute: 1 Mile.
Total: 26 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 | | 20.50 | 0.00 | 0.00 | 0.00 | 20.50 |
| 20.5 Miles in 2:44:52 on a warm morning, climbing toward 90 degrees by the time I finished up around 11:15 am. Dropped off wife's car at Sunset Window Tinting on South University near the University of Arkansas at Little Rock (UALR); ran east along 12th St. Toward downtown, but turned south on Park so I could run by Little Rock Central High School, then back east past Governor's Mansion, ultimately weaving my way to the Little Rock National Cemetery; turned north out of cemetery on Confederate Blvd up to Roosevelt, entering Heifer International and Clinton Presidential Center and Park from south (back entrance rarely used); crossed over Clinton Bridge into North Little Rock briefly along Arkansas River Trail, but then back north into Little Rock on Broadway Bridge to Capitol Ave; turned west to State Capitol, past "Little Rock 9" sculpture and reflecting pool; continued east along Markham, then northeast up Kavanaugh, covering the toughest three-mile stretch of the Little Rock Marathon course (Miles 13 - 16), which were coincidentally my workout Miles 12.75 - 15.75; south on Van Buren across Markham and all the tailgaters getting fired up for the Razorback game later today at War Memorial Stadium; continued south on Fair Park all the way to Asher, turning west, then quickly back north, onto University; last mile past UALR campus and back to Sunset Window Tinting. Stumbled into a third consecutive 100 Mile week. 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 | | 0.00 | 10.00 | 0.00 | 0.00 | 10.00 |
| 10 Miles in 69:16 (6:56) on a 102 degree afternoon along the Arkansas River Trail; out-and-back east from Two Rivers Bridge, stopping once near midpoint (5.25) at water fountain. 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 | | 20.00 | 0.00 | 0.00 | 1.00 | 21.00 |
| 20 Miles in 2:36:50 on TM; 6X1min striders at 6:00 - 5:42 pace.
21 Total Miles including one-mile commute.
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 | 1.00 | 0.00 | 0.00 | 15.00 |
| 14 Miles in 1:48 on TM; Mile 13 at 6:58.
15 Total Miles including one-mile commute.
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 | | 11.00 | 4.00 | 0.00 | 0.00 | 15.00 |
| 15 Miles in 1:54 on TM; Miles 9-12 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 | | 18.00 | 0.00 | 0.00 | 1.50 | 19.50 |
| 18.5 Miles in 2:30 on TM; 8X45sec striders during Miles 17 and 18 and final half-mile at sub-6:00 pace. 19.5 Total Miles including one-mile commute. 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 | | 4.50 | 0.00 | 0.00 | 0.50 | 5.00 |
| 5 Easy Miles on 1/3 Mile loop around park behind house; 4 striders. 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 | | 43.00 | 0.00 | 0.00 | 0.00 | 43.00 |
| 43 Miles in 5:49:37 (8:08); 3:44 am start from my parents' house west along Hwy. 171 then Hwy. 84 toward Bismark; negative split; 5 gels, 2 bags of chews (4 servings), 3 20 oz gatorades and 1 20 oz water. Good, strong run on a beautiful morning of 53 degrees climbing toward 70 degrees by 9:30 am when I finished. 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 | 2.00 | 0.00 | 0.00 | 7.00 |
| 7 Miles in 53:21 (7:38) on a beautiful September day along Hwy. 171, out-and-back just past county line; ran on grass/dirt shoulder in my new MT110s; Miles 6 and 7 at sub-7:00 to stretch things out a bit. 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 | | 12.50 | 0.00 | 0.00 | 0.50 | 13.00 |
| 12 Miles in 95:00 on TM; 4 striders.
13 Total Miles including one-mile commute.
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 | | 9.00 | 2.00 | 0.00 | 0.00 | 11.00 |
| 10 Miles in 76:00 on TM; Miles 9 and 10 at 6:58/mile. 11 Total Miles including one-mile commute. 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 | | 19.00 | 0.00 | 0.00 | 0.00 | 19.00 |
| 18 Miles in 2:26 on TM. 19 Total Miles including one-mile commute. 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 | | 1.00 | 4.00 | 0.00 | 1.00 | 6.00 |
| 5 Miles in 33 minutes on TM: 6:58, 6:49, 6:40, 6:28, and 6:00. 6 Total Miles including one-mile commute. Limited time today, and a short, efficient workout is probably what I needed anyway to wake up my legs. 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 | | 14.00 | 0.00 | 0.00 | 1.00 | 15.00 |
| 15 Miles in 1:55 on TM; 8 striders during Miles 13 and 14.
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 | | 11.00 | 0.00 | 0.00 | 2.00 | 13.00 |
| Running on fumes...13 Miles in 1:31:55 (7:04) on the Illinois Dedicated [Nature] Preserve Trail (DPT) in my new Brooks Pure Cadences; Miles 12 and 13 in around 12 minutes, as my wife's cousin, Omar, pushed my pace hard on his bike. Omar's an excellent cyclist, and the DPT is a gem if anyone ever has the opportunity to visit the Chicago suburbs just south of Wisconsin. Wesley |
| Night Sleep Time: 2.00 | Nap Time: 0.00 | Total Sleep Time: 2.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.00 | 3.00 | 0.00 | 0.00 | 8.00 |
| 8 Miles in 61:28 on a cool, beautiful morning near Mundelein, Illinois, along the local bike paths, including the Millenium Trail West. 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 | 0.00 | 0.00 | 0.50 | 10.00 |
| 9 Miles in 70 minutes on TM; 4 striders. 10 Total Miles including one-mile commute. 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 | | 9.50 | 0.00 | 0.00 | 0.50 | 10.00 |
| 9 Miles in 70 minutes; 4 striders. Same workout as yesterday, but I felt a little better. 10 Total Miles including one-mile commute. 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 | | 14.50 | 0.00 | 0.00 | 0.50 | 15.00 |
| 12.5 Miles (7:17) with Dave along the Arkansas River Trail on a beautiful morning hovering around 70 degrees; 2 Miles on TM, including 4 striders, to close out workout after returning to gym in our office building. 15 Total Miles including half-mile commute. 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 | 4.00 | 2.00 | 1.00 | 9.00 |
| 7-Mile Progressive in 45:30 on TM: 6:58, 6:49, 6:40, 6:31, 6:22, 6:11, and 5:56. 9 Total Miles including two-miles commuting. 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 | 1.00 | 8.00 |
| 8 Miles on the one-third mile loop around the neighborhood on a nice morning; 8 striders. 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 | | 3.50 | 0.00 | 0.00 | 0.50 | 4.00 |
| 4 Miles on a nice, but humid morning around the loop at the neighborhood park; 4 striders; 6 pancakes immediately after. Also walked to and from church twice, chased my kids around the house, and raked leaves for an hour or so. 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 | | 9.50 | 0.00 | 0.00 | 0.50 | 10.00 |
| 9 Miles in 70 minutes on TM; 4 striders.
10 Total Miles including one-mile commute.
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 |
| 5 Miles on a warm and humid afternoon in the low 80s on the grass along the outside of the one-third mile loop around the neighborhood park. 6 Total Miles including one-mile commute. Wesley |
| Night Sleep Time: 7.00 | Nap Time: 0.00 | Total Sleep Time: 7.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 9.50 | 0.00 | 0.00 | 0.50 | 10.00 |
| 9 Easy Miles in 76:00 on TM; 4 strider.
10 Total Miles including one-mile commute.
Wesley
|
| Night Sleep Time: 7.50 | Nap Time: 0.00 | Total Sleep Time: 7.50 |
|
| | Race: |
Arkansas Traveler 100 (100 Miles) 18:06:42, Place overall: 2, Place in age division: 1 | | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 100.00 | 0.00 | 0.00 | 0.00 | 100.00 |
| I enjoyed the experience of running the 23rd Annual Arkansas Traveler 100 (AT100), held by the Arkansas Ultra-Runners Association, in the scenic Ouachita National Forest. Executing my strategy and running smart in the wind and whipping rain (and sleet briefly), I traded leads with winner, Brock Hime, from Mile 33 onward. This was a classic, two-man race, and Brock's performance was very impressive. The guy is all guts. Picking up a fresh pacer at Mile 68, Brock caught-up to me at Mile 75 as darkness approached (I had passed him at Mile 65 by pushing hard on a 20-mile stretch of well-maintained service roads). Though I maintained contact with Brock, this former cross country runner (University of Arkansas at Little Rock) pushed hard every time I pulled within 200 yards. In a last ditch effort, I went stealth, turned off my headlamp and flashlight, and gave everything I had on the final mile of pavement (1 of the 2.4 total miles of pavement on the course). The end result was the closest AT100 in the history of the race, and by a longshot. We finished just over one minute apart, over 2.5 hours ahead of the field, which included multiple former AT100 winners and runners-up. I cannot end this post without thanking my amazing crew, my Mom and Dad; my beautiful, dedicated wife, Diana, who supported this insane idea; my brother, who provided sound advice throughout my training and acted as a sounding board for race planning and strategy; and my good friend and running partner, Dave, whose discipline and commitment to running is inspiring, and who met me at the finish line with a cold beer. Wesley |
| Night Sleep Time: 6.50 | Nap Time: 0.00 | Total Sleep Time: 6.50 |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 1.00 | 0.00 | 0.00 | 0.00 | 1.00 |
| One-mile commute. So I'm on a recumbent bike in the gym in my office building. The only upside of a recumbent, stationary bike is that it offers ample opportunity for making posts to training blogs, checking emails or facebook (if that's your thing), and even drinking coffee. I tried the elliptical trainer for 30 minutes, but I quickly realized I was redefining diminishing returns. Though I'm having my right foot x-rayed this afternoon, I'm still in a very positive frame of mind. I really enjoyed the 100 Mile experience. And that's really what it is at the end of the day...an experience. One I'll never forget. Guess I'll find out if my wife actually reads my blog this afternoon based on whether she let's me in the house. I don't think she wanted me to "workout" today. Wesley |
| Night Sleep Time: 8.00 | Nap Time: 0.00 | Total Sleep Time: 8.00 |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 3.00 | 0.00 | 0.00 | 0.00 | 3.00 |
| One hour on recumbent bike and some sauna time. 3 Miles of commuting; I'm intentionally looking for opportunities to walk the half-mile between my office and where I park so I can squeek out double-digit miles this week. Wesley |
| Night Sleep Time: 5.00 | Nap Time: 0.00 | Total Sleep Time: 5.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 1.00 | 0.00 | 0.00 | 0.00 | 1.00 |
| One hour on recumbent bike, lots of chin-ups and pull-ups, and an extended sauna session. 1 Mile of commuting. Wesley |
| Night Sleep Time: 8.00 | Nap Time: 0.00 | Total Sleep Time: 8.00 |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 2.00 | 0.00 | 0.00 | 0.00 | 2.00 |
| One hour on recumbent bike and some sauna time.
2 MIles of commuting.
Wesley
|
| Night Sleep Time: 7.50 | Nap Time: 0.00 | Total Sleep Time: 7.50 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.00 | 0.00 | 0.00 | 0.00 | 6.00 |
| 4 Miles in just over 32 minutes on TM; 8:27 - 7:30 pace range. 2 Miles of commuting for 6 Total Miles. Wesley |
| Night Sleep Time: 7.50 | Nap Time: 0.00 | Total Sleep Time: 7.50 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 2.00 | 0.00 | 0.00 | 0.00 | 2.00 |
| 2 Miles hiking around my parents land looking for the perfect spot for the grandkids' future tree house. My oldest son, Max (5), ran about a half-mile with me while we were out and about. Max has a "fun run" at his school next Wednesday, and he has been securing "pledges" for $/lap, with a maximum of 35 laps. If he goes the full 35, he'll exceed $700 in donations, all of which go to a pretty worthy cause--a public school campaign known as "camp high-five" that promotes strong character and teamwork, anti-bullying, etc. I'm very proud of Max for the progress he has made this year in kindergarten. He's listening better, more focused, and really doing a great job supporting his classmates as part of his teacher's team learning approach. Wesley |
| Night Sleep Time: 8.00 | Nap Time: 0.00 | Total Sleep Time: 8.00 |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.00 | 1.00 | 0.00 | 0.00 | 5.00 |
| 4 Miles in 30 minutes on TM. 5 Total Miles including one-mile commute. Wesley |
| Night Sleep Time: 7.00 | Nap Time: 0.00 | Total Sleep Time: 7.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.00 | 0.00 | 0.00 | 0.00 | 7.00 |
| 5 Miles in 40 minutes on TM. 2 Miles of commuting for 7 Total Miles. Wesley |
| Night Sleep Time: 7.00 | Nap Time: 0.00 | Total Sleep Time: 7.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 1.00 | 3.00 | 0.00 | 0.00 | 4.00 |
| 3 Miles in 20:50 on TM. 4 Total Miles including one-mile commute. Wesley |
| Night Sleep Time: 6.50 | Nap Time: 0.00 | Total Sleep Time: 6.50 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.00 | 0.00 | 0.00 | 0.00 | 8.00 |
| 6 Miles in 48 minutes on TM. 8 Total Miles including 2 Miles of commuting. Wesley |
| Night Sleep Time: 6.50 | Nap Time: 0.00 | Total Sleep Time: 6.50 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.00 | 0.00 | 0.00 | 0.00 | 7.00 |
| 5 Miles on a cool afternoon with a light shower or two on the one-third mile loop around the neighborhood park. 7 Total Miles including two miles of commuting. Wesley |
| Night Sleep Time: 6.00 | Nap Time: 0.00 | Total Sleep Time: 6.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.00 | 0.00 | 0.00 | 0.00 | 4.00 |
| After a run round of tennis with Diana (and Evan who slept in stroller) on a beautiful afternoon at the park, I ran 4 Miles around the one-third mile loop that circles the park. Looking forward to a fun afternoon that kicks off with back-to-back soccer games for Max and Sophia, followed my dinner in Hot Springs to celebrate my aunt's birthday. Wesley |
| Night Sleep Time: 7.00 | Nap Time: 0.00 | Total Sleep Time: 7.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.00 | 0.00 | 0.00 | 0.00 | 7.00 |
| 4 Miles in a cold rain right after sunset. 3 Miles of commuting for 7 Total Miles. Wesley |
| Night Sleep Time: 7.00 | Nap Time: 0.00 | Total Sleep Time: 7.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.00 | 0.00 | 0.00 | 0.00 | 8.00 |
| 6 Miles on a cool morning of 48 degrees in midtown, Little Rock. 8 Total Miles including 1 Miles of commuting. Wesley |
| Night Sleep Time: 6.50 | Nap Time: 0.00 | Total Sleep Time: 6.50 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.00 | 0.00 | 0.00 | 0.00 | 8.00 |
| Out the door at 4:00 am for the same 6-Mile loop as yesterday through midtown and hillcrest in Little Rock; perfect, crisp and clear morning for running. 8 Total Miles including two miles of commuting. Wesley |
| Night Sleep Time: 5.00 | Nap Time: 0.00 | Total Sleep Time: 5.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 7.00 | 0.00 | 0.00 | 7.00 |
| 7 Miles at approximately 7:00/mile on a cool afternoon with light rain falling in the midtown and hillcrest neighborhoods of Little Rock.
Would have run more this week but for a week-long trial; modest mileage had very little to do with my right foot, which is healing nicely three weeks removed from the AT100.
Wesley
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| 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 | 1.00 | 11.00 |
| 10 Miles in 75:00 on TM; 6X1min repeats at 5k pace. 11 Total Miles including one-mile commute. Wesley |
| Night Sleep Time: 7.00 | Nap Time: 0.00 | Total Sleep Time: 7.00 |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 12.00 | 2.00 | 0.00 | 0.00 | 14.00 |
| AM: 6 Miles on a humid morning through midtown and hillcrest. PM: 6 Miles in 44 minutes on TM; Miles 5 and 6 at a very impressive 6:58/mile, Rob Murphy. 14 Total Miles including two miles of commuting. Wesley |
| Night Sleep Time: 6.00 | Nap Time: 0.00 | Total Sleep Time: 6.00 |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.00 | 4.00 | 0.00 | 1.00 | 10.00 |
| 9 Miles on TM in 63:40. First TM was stuck on -3.0 incline (decline), so I felt compelled to run at a faster pace that what I had originally intended for first 5 Miles: 6:58, 6:49, 6:40, 6:27, and 6:00. This was not particularly hard because of the decline. Switched TMs when another became available and ran final 4 Miles at 8:00 - 7:30 pace. 10 Total Miles including one-mile commute. Wesley |
| Night Sleep Time: 6.00 | Nap Time: 0.00 | Total Sleep Time: 6.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 15.50 | 0.00 | 0.00 | 0.00 | 15.50 |
| 14.5 Miles with Dave, starting from our downtown office west on South Arkansas Trail, crossing over Big Dam Bridge, then back east on North Arkansas Trail, crossing over Broadway Bridge back to office; averaged 7:47/mile for the 14.25 Miles we ran (walked approximately a quarter mile). 15.5 Total Miles including one-mile commute. Good run on a beautiful day. 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 | | 0.50 | 4.00 | 0.00 | 0.00 | 4.50 |
| 4 Miles in 26:20 on a beautiful afternoon at Pinnacle Mountain State Park before my kids back-to-back soccer games. Played a set of tennis and walked a half-mile with my wife, Diana, and baby boy, Evan. Great day full of fun activities. 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 | 0.00 | 0.00 | 0.00 | 14.00 |
| 14 Miles in 1:53 with Dave and Steve Preston on a perfectly chilled morning along the Arkansas River Trail; Two Rivers Bridge parking lot east, over Big Dam Bridge into North Little Rock, through Burns Park, turning around near base of NLR cliffs. 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 | 2.00 | 0.00 | 0.50 | 10.00 |
| 9 Miles in 67 minutes on TM; Miles 7 and 8 at 6:58/mile and 4 striders during Mile 9. 10 Total Miles including one-mile commute. 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 | | 8.50 | 0.00 | 0.00 | 0.50 | 9.00 |
| 7 Miles in 54:45 on TM; 4 striders. 9 Total Miles including two miles of commuting. 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 | 3.00 | 1.00 | 0.00 | 8.00 |
| 6 Miles in 41:55 on TM; Mile 3 at 6:58, Miles 4 and 5 at 6:40/mile, and Mile 6 at 6:07. 8 Total Miles including two miles of commuting. 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 | | 8.50 | 0.00 | 0.00 | 0.50 | 9.00 |
| 8 Miles in 62 minutes on TM; 4 striders. 9 Total Miles including one-mile commute. 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 | | 15.25 | 0.00 | 0.00 | 0.00 | 15.25 |
| 14.25 in 1:49:43 (7:42) with Dave on a beautiful day along the Arkansas River Trail. Nice temps, nice breeze, good running. 15.25 Total Miles including one-mile commute. 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 39:47 (6:28) on the one-third mile loop around the neighborhood park. Beautiful day, so Diana and I also played a little tennis. 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 | | 11.25 | 2.00 | 0.00 | 0.00 | 13.25 |
| 12.25 Miles on TM in 93 minutes; Miles 11 and 12 at 6:27/mile. 13.25 Total Miles including one-mile commute. 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 | | 4.25 | 6.00 | 0.00 | 0.00 | 10.25 |
| 9.25 Miles in 67:30 (7:18/mile) on a cold and windy afternoon in Little Rock; slightly shortened my favorite 9.5 Mile Loop that starts on Evergreen to Lookout (where I pick-up the LR Marathon Course Miles 16-21), linking up with the Arkansas River Trail in Riverdale, brutal climb up Overlook, and through the hills of Camack Village back home. 10.25 Total Miles including one-mile commute. 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 | 4.00 | 2.00 | 1.25 | 9.25 |
| 7.25 Miles in 47:22 on TM that is stuck on a 3.0 decline. No excuse not to run descent splits when running "downhill", and the end result was a solid, efficient workout. Splits were as follows: 6:58, 6:53, 6:44, 6:35, 6:22, 6:11, and 6:00 (1.25 Miles). 9.25 Total Miles including two miles of commuting. 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 | 0.00 | 0.00 | 1.00 | 20.00 |
| AM: 9 Miles on TM in 69 minutes. PM: 9 Miles on TM in 69 minutes and change; 6X1min repeats at 5k pace. Commute: 2 Miles. Total: 20 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 | | 13.00 | 0.00 | 0.00 | 0.00 | 13.00 |
| 12 Miles with Dave in around 94 minutes (7:50/mile) on a cool and cloudy day along the Arkansas River Trail; out-and-back from office to Burns Park and back on North Trail. 13 Total Miles including one-mile commute. 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 | | 11.25 | 0.00 | 0.00 | 0.00 | 11.25 |
| AM: Awake anyway so out the door at 3:30 am for 8 easy, recovery miles after my highest mileage week in over a month; 70 minutes through midtown and hillcrest neighborhoods on an overcast morning with rain in the forecast. PM: Had a few minutes before my kids' soccer games at Pinnacle Mountain State Park, so I decided to run the Base Trail, which is a single track, rocky three-mile loop around the base of the mountain. Well, cruising along enjoying the afternoon, I looked up from the trail for a split second, tripped over a rock, and ate it. Hard. Banged up knees, busted Garmin, and very sore wrist. The only silver lining was that I was able to shake it off and hobble back to the soccer fields for the 3 pm start of my daughter's game. Total: 11.25 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 | | 3.00 | 0.00 | 0.00 | 0.00 | 3.00 |
| 3 Miles stubbornly around the one-third mile loop that circles the neighborhood park behind my house. Every step was challenging. 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 | | 14.00 | 0.00 | 0.00 | 0.00 | 14.00 |
| 13 Miles on TM and 1 Mile commute; 14 Total 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 | | 12.25 | 0.00 | 0.00 | 0.00 | 12.25 |
| 10.25 Miles on TM; 2 Miles commutting; 12.25 Total 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 | | 12.25 | 0.00 | 0.00 | 0.00 | 12.25 |
| 10.25 Miles on TM; 2 Miles commutting; 12.25 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 | | 13.25 | 1.00 | 0.00 | 0.00 | 14.25 |
| 12.25 Miles on TM in 100 minutes (final mile at 6:58); 2 Miles commutting; 14.25 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 | | 15.25 | 4.00 | 0.00 | 0.00 | 19.25 |
| 15.25 Miles on TM in 2 hrs, 3 mins; Miles 12 - 15 at 6:58/mile; 19.25 Total Miles including 3 more easy miles after some time in sauna and a one-mile commute. 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 | 0.00 | 0.00 | 0.00 | 3.00 |
| 3 Miles from War Memorial Stadium back home after watching the Razorbacks suffer a tough loss at the hands of Mississippi State. 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 Miles on a really cold and windy morning in Little Rock. Wore the hooded sweatshirt Rocky style, and I ran about as slow as Sly did in the movies as well. 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 | 1.00 | 0.00 | 0.00 | 14.00 |
| 13 Miles in 97 mins on TM; 14 Total Miles including one-mile commute. 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 | | 14.00 | 1.00 | 0.00 | 0.00 | 15.00 |
| 13 Miles in 1:42 on TM; 2 Miles with my dog, Charley, around the loop at the neighborhood park. 15 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 | | 18.00 | 0.00 | 0.00 | 0.00 | 18.00 |
| 16 Miles in 2:05 on TM; 18 Total Miles including one-mile commute and another mile with my dog. 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 | | 1.00 | 0.00 | 0.00 | 0.00 | 1.00 |
| 1 Mile after 2 Beers. Happy Thanksgiving! 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 | | 14.00 | 2.00 | 0.00 | 0.00 | 16.00 |
| 16 Miles in 2 hours on TM. The movie, "300", was on TNT, and while it's no "Troy", there are worse ways to pass the time than watching the Spartans out man-love the Persians. Great endurance those Spartans. There are only 3 functioning TVs in my gym, and they are set on TNT, ESPNU, and CNN, respectively. It is a Company gym, so maybe one day I'll have enough pull to pick the channels...or get the master remote. 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 | 0.00 | 0.00 | 0.50 | 10.00 |
| 9 Miles on TM in 70 minutes; 4 striders; one-mile commute from hotel parking lot (where I park to avoid airport parking costs) to catch a 7:30 am flight to my visit my in-laws in Detroit. 10 Total 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 | | 10.00 | 0.00 | 0.00 | 0.00 | 10.00 |
| 10 Miles on a cold day in Troy, Michigan, a suburb north of Detroit, where I am visiting my in-laws. 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 |
| 5 Miles on a cold morning with light snow falling in Troy, Michigan. 6 Total Miles including one-mile jog to pick-up car at hotel near Little Rock airport. 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 | | 1.00 | 5.00 | 0.00 | 0.00 | 6.00 |
| 5 Miles in 34 minutes on TM; Miles 4 and 5 at 6:31/mile; 6 Total Miles including one-mile commute. 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 | 6.00 | 0.00 | 0.00 | 7.00 |
| 6 Miles at MP on the River Trail as the cold air and precipitation moves into Arkansas. This run was cleansing and better than anticipated. 7 Total Miles including one-mile commute. Looking forward to building a fire and settling in at my folks' place out in the country in Hot Spring County. 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 | | 11.00 | 0.00 | 0.00 | 0.00 | 11.00 |
| 11 Miles along a very slushy Hwy. 171 from my parents' house near Malvern, Arkansas; 29 degrees with more sleet coming down during the majority of the 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 | 1.00 | 7.00 |
| 7 Miles on a cold early afternoon run along Hwy. 171; 8 striders. 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 Miles along Hwy. 171 from parents' house. Back to LR today after a great weekend with family that included sledding, tree decorating, and lots of food and football. 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 tiptoeing around the icy loop circling the park behind my house. 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 | | 3.50 | 13.00 | 0.00 | 0.50 | 17.00 |
| 16 Miles on TM in 1:49:50; 13.5 Miles at sub-7:00. This workout would have been impressive but for the fact I was on the TM that is stuck on -3.0 (decline)! 17 Total Miles including one-mile commute. 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 | | 14.00 | 5.00 | 0.00 | 0.00 | 19.00 |
| AM: 11 Miles in 80 minutes on TM. PM: 6 Miles in 46 minutes on TM. Commute: 2 Miles. Total: 19 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 | | 16.00 | 3.00 | 0.00 | 0.00 | 19.00 |
| AM: 10 Miles in 75 minutes on TM. PM: 7 Miles in 50 minutes on TM set to -3.0 decline; Miles 5-7 at 6:40/mile. Commute: 2 Miles. Total: 19 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 | | 20.00 | 1.00 | 0.00 | 0.00 | 21.00 |
| 19 Miles in 2:36:00 on TM set to 1.0 incline; Mile 19 at 6:58 pace. 21 Total Miles including 2 Miles commuting. 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-Mile trot with my Yorkie, Charley, on a cool and overcast afternoon. Charley really excels when running at my 100-Mile race pace. 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 | | 12.00 | 0.00 | 0.00 | 0.00 | 12.00 |
| 11 Miles with Dave along the Arkansas River Trail out-and-back starting from Two Rivers Bridge; average pace in the 7:50s on a cold morning of 30 degrees. 12 Total Miles including 1 Mile with Charley after a great breakfast with Diana. Going to be a beautiful 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 | | 15.50 | 0.00 | 0.00 | 0.50 | 16.00 |
| 13 Miles in 99:50 on TM set to 1.0 oncline; 4 striders. 16 Total Miles including one-mile commute and two-mile walk with Evan and Charley on a beautiful afternoon of 62 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 | | 8.75 | 4.00 | 0.00 | 0.00 | 12.75 |
| 10.75 Miles in 75 minutes on TM set to-3.0 (decline). 12.75 Total Miles including 2 Miles of commuting. 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 | | 11.00 | 0.00 | 0.00 | 0.00 | 11.00 |
| 10 Miles with Dave along the River Trail on a beautiful day around 60 degrees. 11 Total Miles including one-mile commute. 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 | 3.00 | 0.00 | 0.00 | 11.00 |
| 10 Miles in 74 minutes on TM set to 1.0; Miles 8-10 at 6:58/mile. 11 Total Miles including one-mile commute. 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 | | 16.25 | 0.00 | 0.00 | 0.00 | 16.25 |
| 14.25 Miles with Dave along the River Trail; south side to Big Dam Bridge, crossing over to north side all the way back downtown, then over Broadway Bridge back to office. Light rain starting at Mile 6 with pounding rain to follow around Mile 10. Nice steady pace with fastest mile around 7:30 and the majority hovering around 8:00. 16.25 Total Miles including 2 Miles of commuting. 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 | | 4.50 | 0.00 | 0.00 | 1.50 | 6.00 |
| 6 Miles, including 4X400m repeats and 1X800m, at the Scott Field track in the pounding, cold rain. Good stuff on a day I wasn't expecting to run because of holiday party prep and travel to my folks' place outside of Malvern. 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 | 6.00 | 0.00 | 0.00 | 6.00 |
| 6 Miles on a cold day along Hwy 171 from my parents' house to the Garland County line and back. Nice, quick run...home in time for Cowboys kickoff and BBQ lunch with family. 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 |
| 14 Miles and change with Dave on what's becoming our "standard" River Trail run, at least on business days. Hit the 4,000 Mile mark for calendar year 2013 today. Would be lying if I said it wasn't a goal, but alas, I don't feel any differnt than I did yesterday! So it goes... 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 | 0.00 | 0.00 | 0.00 | 7.00 |
| 7 Miles on a cool and pleasant Christmas morning in Little Rock. Happy Holidays. 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 | 1.00 | 12.00 |
| AM: 7 Miles on Hwy. 171; Mile 7 fast. PM: 5 Miles with Luke at Lake Catherine State Park on the Falls Branch trail and Horseshoe trail; steep, rugged, and lots of fun! 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 | | 5.50 | 0.00 | 0.00 | 0.50 | 6.00 |
| 6 Miles on Hwy 171; 4 striders. 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 with my brother on a nice, cool afternoon at Lake Catherine State Park. 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 | 0.00 | 8.00 |
| 8 Miles on Hwy 171 from parents out-and-back starting west (hills); downhill mile to parents driveway pretty speedy. 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 | | 5.75 | 0.00 | 0.00 | 0.00 | 5.75 |
| 5.75 Miles on Hwy 171 west from parents' house then back along trails that lead to the ridge overlooking my folks' land. 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 | | 3124.78 | 736.97 | 35.00 | 153.25 | 4050.00 |
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| Night Sleep Time: 2034.00 | Nap Time: 14.00 | Total Sleep Time: 2048.00 | |
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