| 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 | | 3401.90 | 530.35 | 52.75 | 130.00 | 4115.00 |
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| Night Sleep Time: 1857.00 | Nap Time: 28.50 | Total Sleep Time: 1885.50 | |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 2.25 | 0.00 | 0.00 | 0.00 | 2.25 |
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| Night Sleep Time: 6.00 | Nap Time: 0.00 | Total Sleep Time: 6.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 11.00 | 0.00 | 0.00 | 1.00 | 12.00 |
| 10 Miles in 73:30; 6X1min striders. 12 Total Miles including 2 Miles of commuting. 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 | 3.00 | 1.00 | 1.00 | 11.50 |
| 10.5 Miles in 75:00 on TM set to 1.0 incline. Progressive run with the following splits: Miles 1-2 at 8:00 pace; Mile 3 at 7:47; Mile 4 at 7:30; Mile 5 at 7:13; Mile 6 at 6:58; Mile 7 at 6:45; Mile 8 at 6:31; Mile 9 at 6:15; and Mile 10 at 6:00. 11.5 Total Miles including half-mile cool-down and 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 | 0.00 | 0.00 | 0.00 | 11.00 |
| 10 Miles in 75:50 on TM set to 1.0 incline; Miles 6-10 at 7:13/mile, or "PMP" (Paceing Marathon Pace). 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 | | 6.50 | 1.00 | 0.00 | 3.00 | 10.50 |
| 9.5 Miles in 68:00 on TM; after two-mile warm-up and 1 Mile at 6:58, I ran 6X.5 Mile Repeats at 5:56 pace (2), 5:52 pace (2), and 5:49 pace (2) with even distance jogging recovery between repeats. 10.5 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 | | 13.00 | 3.00 | 0.00 | 0.00 | 16.00 |
| 15 Miles in 1:50 on TM(s); 8 Miles at 7:30/mile and 4 Miles at 7:13/mile (PMP) on TM stuck on -3.0 decline; switched TMs and ran 3 Miles at 6:58/mile on 0.0 incline, which felt like I was climbing after the first 12. 16 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 | | 2.00 | 0.00 | 0.00 | 0.00 | 2.00 |
| 2 Miles with Diana, Evan, and Charley on a beautiful day at the neighborhood park. 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 | | 12.00 | 0.00 | 0.00 | 0.00 | 12.00 |
| 10 Miles on a nice, coldish morning in Little Rock; Evergreen, down Lookout to River Trail, up Overlook to through Camack Village, completing loop back home. 12 Total Miles including 2 Miles with family and dog at park later in the afternoon. 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 | 5.00 | 0.00 | 0.00 | 11.00 |
| 10 Miles in just under 73 minutes on TM set to 1.0 incline; 4 miles at 7:47/mile, 1 Mile at 7:30/mile, 4 Miles at 6:58/mile (when "Eye of the Tiger" came on radio), and 1 Mile at 6:31/mile (final half-mile at 2.0-3.0 incline. 11 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 | | 8.00 | 0.00 | 3.00 | 0.50 | 11.50 |
| 10.5 Miles in 78 minutes on TM set to 1.0. 4 Miles at 8:00/mile to warm-up before what I intended to be a 4-5 Mile tempo run at 6:22/mile; managed 2 Miles before backing it off for 2 Miles at 8:00/mile, then 1 Mile at 6:22, then a half-mile at 8:00 pace, before finishing with a fast half-mile at sub-6:00, proving absolutely nothing other that I have a lot of work to do to regain (and improve) my speed. With cool-down and one-mile commute, I ran 11.5 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 | | 10.00 | 0.00 | 0.00 | 0.00 | 10.00 |
| 9 Miles in 66 minutes on TM; 2 Miles at 7:47/mile to warm-up followed by 7 Miles at PMP, 7:13/mile. 10 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 | | 6.50 | 0.00 | 0.00 | 0.00 | 6.50 |
| 6.5 Easy Miles on a nice, windy afternoon at the neighborhood park loop. 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 | | 16.00 | 0.00 | 0.00 | 0.00 | 16.00 |
| AM: 10 Miles in a cold, brutal wind; State Capitol and back. PM: 6 Miles barefoot on the infield of Scott Field Track; not as cold, but wind still brutal. Wesley |
| Night Sleep Time: 5.00 | Nap Time: 0.00 | Total Sleep Time: 5.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 11.00 | 0.00 | 0.00 | 0.00 | 11.00 |
| 10 Miles in 78 mins (8:00 - 7:30 pace) on TM. 11 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 | | 5.50 | 3.00 | 1.00 | 1.00 | 10.50 |
| 9 Miles in 63 mins (8:00 - 6:00 pace, 15 second progressions). 10.5 Total Miles including half-mile cool-down and one-mile commute. Wesley |
| Night Sleep Time: 5.50 | Nap Time: 0.00 | Total Sleep Time: 5.50 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 9.50 | 2.00 | 0.00 | 0.00 | 11.50 |
| 9 Miles in just under 63 minutes on TM. 11.5 Total Miles including half-mile cool-down and 2 Miles commuting. 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 | 3.00 | 8.00 |
| 4X800m Repeats and 1 1600m at 5k pace at Scott Field track in 25 degree temps (15 degree windchill); 6 Miles including 800m jogs to recover. 8 Total Miles including 2 Miles commutting. 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 | 0.00 | 0.00 | 0.00 | 19.00 |
| 17 Miles in 2:20 with Dave on a cold, but sunny, day; starting at Mile Marker 9, we ran roughly the last 17 Miles of the Little Rock Marathon course. 19 Total Miles including two 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 | | 3.00 | 0.00 | 0.00 | 0.00 | 3.00 |
| 3 Miles at the park with Charley on a beautiful afternoon around 60 degrees. |
| Night Sleep Time: 6.00 | Nap Time: 0.00 | Total Sleep Time: 6.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 12.00 | 0.00 | 0.00 | 0.00 | 12.00 |
| 10 Miles on a perfect day in Little Rock; Evergreen, down Lookout, River Trail, up Overlook, and through Camack Village, looping back home and feeling good. 2 Miles with family at park. 12 Total Miles. Wesley |
| Night Sleep Time: 7.00 | Nap Time: 0.00 | Total Sleep Time: 7.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.25 | 0.00 | 0.00 | 0.75 | 11.00 |
| 10 Miles in 77 minutes on TM; 6 striders.
11 Total Miles including one-mile commute.
Wesley
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| Night Sleep Time: 6.50 | Nap Time: 0.00 | Total Sleep Time: 6.50 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 11.00 | 0.00 | 2.00 | 0.00 | 13.00 |
| 11 Miles in 84 minutes on TM; Miles 8 and 9 at 6:15/mile. 13 Total Miles including 2 Miles of commuting. Wesley |
| Night Sleep Time: 4.00 | Nap Time: 0.00 | Total Sleep Time: 4.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.00 | 0.75 | 0.00 | 0.25 | 11.00 |
| 9 Miles in 66:55 on TM; Miles 4-8 at 7:13/mile (PMP) and Mile 9 at 6:58 with a fast strider to finish. 11 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 | | 6.00 | 0.00 | 0.00 | 3.00 | 9.00 |
| 8 Miles in around 54 minutes at Scott Field track; 4X1200m Repeats with half-mile jogs between Repeats; 1.5 Mile warm-up and 1.5 Mile cool-down. 9 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 | | 17.50 | 0.00 | 0.00 | 0.00 | 17.50 |
| Dave tells me we ran 16.6 Miles in 2:10 and change, an approximate 7:58/mile average pace. In preparation for the LR Marathon on the first weekend in March, we ran roughly the last 17 Miles of the Race Course, starting a block from our office building at Mile Marker 9. Great temps, around 45 degrees or so with a light wind, for running. 17.5 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 | | 7.00 | 0.00 | 0.00 | 0.00 | 7.00 |
| 7 Miles along Hwy. 171 from my parents' house to just past County Line and back. Wesley |
| Night Sleep Time: 6.00 | Nap Time: 0.00 | Total Sleep Time: 6.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.00 | 2.00 | 0.00 | 0.00 | 9.00 |
| 7 Miles on TM; tired after mentally exhausting day and only about 45 minutes to run, so I planned an easy progressive, starting at 7:30 pace and working down at 15 second increments. Problem was the severe side stitch that developed near end of Mile 4 (6:45 pace). I don't know if it was the lack of energy, stress, insufficient warm-up, or some combination thereof, but I actually had to stop completely. After a couple of minutes, I managed the final 3 Mile at 8:30 pace. 9 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 | | 13.25 | 2.00 | 0.00 | 0.00 | 15.25 |
| 14.25 Miles on TM in 1:49; Miles 11 and 12 at 7:13/mile and Miles 13 and 14 at 6:44/mile. 15.25 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 | | 12.75 | 0.00 | 0.00 | 1.50 | 14.25 |
| 13.25 Miles in 1:41 on TM; worked my way into what became one of my better workouts in a while. Started routine enough with 4 Miles at 8:00/mile, 4 Miles at 7:47/mile, and 2 Miles at 7:30/mile; then incorporated 4X45sec (approx. 200m) repeats at 5:56 pace (1.0 incline) into Mile 11, 4X45sec repeats at 5:52 pace (3.0 incline) into Mile 12, and 4X45sec repeats at 5:49 pace (6.0 incline) into Mile 13. 14.25 Total Miles including .25 Mile cool-down and 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 | | 4.00 | 4.00 | 0.00 | 0.00 | 8.00 |
| 6 Miles in 42 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 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 17.00 | 0.00 | 0.00 | 0.00 | 17.00 |
| 17 Miles on the beautiful, snow-covered streets of Little Rock. Ran 1.5 Miles to LR Marathon Mile Marker 16, then ran the course in reverse to Mile Marker 9, and back. This section of the race, which I will be running for the fifth time on March 2, passes the State Capitol, Little Rock Central High School, and the Governor's Mansion. I actually saw the Governor's limo and his state police escort twice near Central High. I'm thinking he was probably out with the First Lady taking in the snowy scenery. Wesley |
| Night Sleep Time: 7.00 | Nap Time: 0.00 | Total Sleep Time: 7.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 1.00 | 2.00 | 1.00 | 2.00 | 6.00 |
| 5 Miles in 31:50 on TM set to 1.0; Mile splits at 6:58, 6:40, 6:20, 6:00, 5:56 (.5), and 5:52 (.5). 6 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 | | 13.00 | 1.00 | 0.00 | 0.00 | 14.00 |
| Noon: 7 Miles in 51 minutes on TM; Miles 3-6 at 7:13/mile (PMP) and Mile 7 at 6:31. PM: Two loops around the rugged and rocky Pinnacle Mountain Base Trail for approximately 6 Miles. Total: 14 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 | | 11.00 | 10.00 | 0.00 | 0.00 | 21.00 |
| Noon: 10 Miles in 75:00 on TM; Miles 7-10 at 7:13/mile (PMP). PM: 10 Miles in 69:36 (6:58) on a beautiful afternoon along the Little Rock River Trail. Total: 21 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 | | 17.00 | 0.00 | 0.00 | 0.00 | 17.00 |
| 15 Miles in 1:58 on TM. 17 Total Miles including 2 Miles of commuting. Wesley |
| Night Sleep Time: 7.50 | Nap Time: 0.00 | Total Sleep Time: 7.50 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.50 | 10.00 | 0.00 | 0.00 | 10.50 |
| 10 Miles in 69:39 (6:58) on a nice day in and around Malvern. Ran from Magnet Cove Elementary School, where my Mom is the librarian and hosting a book fair, to parents' home on the outskirts of Hot Spring County along Hwy. 171. 10.5 Total Miles including half-mile cool-down up my parents' driveway. 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 | | 13.00 | 0.00 | 0.00 | 1.00 | 14.00 |
| 12 Miles in 91:40 on TM; 8 striders. 14 Total Miles including one-mile commute and one-mile walk with family. 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 | | 9.00 | 2.50 | 0.00 | 0.00 | 11.50 |
| 10.5 Miles in 77 minutes on TM; Miles 9 and 10 at 6:27/mile. 11.5 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 | | 13.50 | 0.00 | 0.00 | 1.00 | 14.50 |
| 12.5 Miles in 1:37:45 on TM; 11 Easy Miles at 8:00 pace folllowed by 6X1 min striders at sub-6:00 pace. 14.5 Miles including one-mile commute and one-mile walk with Charley at the park. 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 | | 9.50 | 1.00 | 0.00 | 0.00 | 10.50 |
| 9.5 Miles in 68 minutes on TM; Miles 5-8 at 7:13/mile (PMP) and Mile 9 at 6:58 pace. 10.5 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 | | 16.50 | 0.00 | 0.00 | 0.00 | 16.50 |
| Just under 16.5 Miles with Dave in 1:45 (7:50 pace); beautiful afternoon for a run, during which we picked up the LR Marathon course at Mile Marker 13, following it roughly through Mile Marker 25, then cutting back through downtown Little Rock to our office. 16.5 Total Miles including 2 Miles of commuting and a one-mile walk with Charley during lunch. 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 | 0.00 | 9.00 |
| 8 Miles in 64 minutes on TM; 9 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 | 0.00 | 0.00 | 0.00 | 14.00 |
| 12 Miles in 90 minutes on TM; Miles 9-12 at 7:13/mile (PMP). 14 Total Miles including 2 Miles 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 | | 6.50 | 0.50 | 0.00 | 0.00 | 7.00 |
| 5 Miles in 39 minutes on TM; 4 striders. 7 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 | | 6.00 | 0.00 | 0.00 | 0.00 | 6.00 |
| 4 Miles in 30 minutes on TM. 6 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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| | Race: |
Little Rock Marathon (26.22 Miles) 03:09:21, Place overall: 49, Place in age division: 6 | | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 27.00 | 0.00 | 0.00 | 0.00 | 27.00 |
| Today, I paced the twelfth running of my hometown race, the Little Rock Marathon, in light rain and cool temps. This was my fifth finish at Little Rock, my tenth marathon overall, and my first time pacing (any race). There was another first for me during this race, when, at the unsanctioned Mile Marker 24.5 "aid station", I stopped to enjoy a cold brew. I finished comfortably in 3:09 and change (3:10 Pace Group), sending ahead the two gentlemen (Tony and Gareth) who stuck with me from start to finish. Thanks to my wife, Diana, for the support and kiss near our old apartment in downtown LR (near Mile Marker 10 and Governor's Mansion), and to my parents and kids, Max and Sophia, for the support and hugs at Mile Marker 16. 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 |
| March ice finally thawed out, so along with other Arkansans, I was able to get out of the house today. After work, I ran 9 Miles along the slushy Aransas Trail (South) on a cold afternoon. 11 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 | | 2.00 | 4.00 | 0.00 | 0.00 | 6.00 |
| 4 Miles in 27 minutes on TM; 6:58, 6:49, 6:40, and 6:31. 6 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 | | 16.00 | 0.00 | 0.00 | 0.00 | 16.00 |
| Noon: 11 Miles on TM in 88 nminutes. PM: 2 Miles on TM and then opted for some light strength training because my knee is really sore. 16 Total Miles including 2 Miles of commuting and one-mile walk at park with Charley. Wesley |
| Night Sleep Time: 7.00 | Nap Time: 0.00 | Total Sleep Time: 7.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 13.00 | 0.00 | 0.00 | 0.00 | 13.00 |
| 10 Miles on TM. 13 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 | | 9.00 | 0.00 | 0.00 | 0.00 | 9.00 |
| 8 Miles on TM. 9 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 | | 6.00 | 2.00 | 0.00 | 0.00 | 8.00 |
| 6 Miles in 44 minutes on TM; Miles 5 and 6 at 6:58/mile. 8 Total Miles including 2 Miles of commuting. Wesley |
| Night Sleep Time: 5.00 | Nap Time: 0.00 | Total Sleep Time: 5.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.00 | 4.00 | 0.00 | 0.00 | 12.00 |
| 10 Miles in 72 minutes on TM; Miles 7 and 8 at 6:53/mile and Miles 9 and 10 at 6:31/mile. 12 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 in around 76 minutes with Dave, mostly along the Arkansas River Trail North. 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 | | 10.00 | 2.00 | 0.00 | 0.00 | 12.00 |
| 11 Miles in 85 minutes on TM; Mile 10 at 6:58 and MIle 11 at 6:19.
12 Total Miles including one-mile commute.
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 | | 12.00 | 0.00 | 0.00 | 0.00 | 12.00 |
| 10 Miles in 75 minutes on TM. 12 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 | | 16.00 | 0.00 | 0.00 | 0.00 | 16.00 |
| 12 Miles on TM. 16 Total Miles including 4 Miles of commuting over the last three days. Wesley |
| Night Sleep Time: 6.00 | Nap Time: 0.00 | Total Sleep Time: 6.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 9.00 | 2.00 | 0.00 | 0.00 | 11.00 |
| 10 Miles in 72:45 along South Arkansas River Trail starting from Two Rivers Bridge; Miles 9 and 10 at 6:34/mile. 11 Total Miles including approximately one mile at Park 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 | | 8.00 | 4.00 | 0.00 | 0.00 | 12.00 |
| 11 Miles with Dave in 1:17 and change (7:03); starting from my house, we ran 1.25 Miles to Scott Field Track, on which we ran 4X1600m Repeats at 6:46,6:43,6:41, and 6:39, with active recovery Miles between Repeats at approximately 7:30/mile. Ran a fast 400m and then cooled off on the 1.25 Mile jog back to house, where cold beers were waiting. 12 Total Miles including one-mile walk at park with my family. 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 | | 12.00 | 0.00 | 0.00 | 0.00 | 12.00 |
| 10 Miles on TM. 12 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 | | 13.00 | 4.00 | 0.00 | 0.00 | 17.00 |
| AM: 7 Miles in 50 minutes on TM; Mile 5 at 6:58 and Miles 6 and 7 at 6:44. PM: 6 Miles in 46 minutes on TM; Mile 6 at 6:58. 17 Total Miles including 4 Miles of commuting over last two days. 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 | 0.00 | 15.00 |
| 14 Miles in 1:50 on TM set to 1.0 incline. 15 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 | | 10.00 | 1.00 | 0.00 | 0.00 | 11.00 |
| 10 Miles in 78 minutes on TM. 11 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 | | 10.00 | 2.00 | 0.00 | 0.00 | 12.00 |
| 10 Miles in 75 minutes on TM; Miles 9 and 10 at 6:58/mile. 12 Total Miles including 2 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 | | 13.00 | 0.00 | 0.00 | 0.00 | 13.00 |
| 11 Miles on TM. 13 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 | | 12.00 | 0.00 | 0.00 | 0.00 | 12.00 |
| 10 Miles in around 75 minutes. 12 Total Miles including 2 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 | | 12.50 | 0.00 | 0.00 | 1.50 | 14.00 |
| Noon: 6 Miles; 6 striders. PM: 6 Miles. Total: 14 Miles including 2 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 | | 11.00 | 0.00 | 0.00 | 0.00 | 11.00 |
| 9 Miles on TM; 11 Total 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 | | 0.00 | 8.00 | 0.00 | 0.00 | 8.00 |
| 8 Miles in 50:51 (6:21) on a cool and windy morning before my kids' soccer games at Burns Park. West from Burns Park Soccer Complex picking up River Trail over BDB, then east on Little Rock side of River Trail to turnaround about a half-mile past Murry Park. This is the best I've felt in a month. Wesley |
| Night Sleep Time: 7.00 | Nap Time: 0.00 | Total Sleep Time: 7.00 |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.00 | 0.00 | 0.00 | 2.50 | 8.50 |
| 7.5 Miles in 51 minutes with Dave in a cold, steady rain at Scott Field track; workout included 5X800m repeats at 3mins/repeat. Dave and I outlasted a group of high school runners by about 30 minutes. 8.5 Total Miles including 1 Mile at park with family earlier in the day. 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 | | 2.50 | 0.50 | 2.00 | 0.00 | 5.00 |
| 3 Miles in 19:40; Miles 1 and 2 at 6:11/mile. 5 Total Miles including one-mile commute and 1 Mile at park after work with family. 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 | 2.00 | 0.00 | 0.00 | 10.00 |
| 8 Miles in 59 minutes on TM; Miles 7 and 8 at 6:58/mile.
10 Total Miles including 2 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 | | 11.50 | 0.00 | 0.00 | 0.00 | 11.50 |
| 10.5 Miles on TM.
11.5 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 | 5.00 | 0.00 | 0.00 | 7.00 |
| 5 Miles in 34 minutes on TM. 7 Total Miles including one-mile commute and another mile at park with family after work. 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 | 0.00 | 18.00 |
| AM: 7 Easy Miles through the hilly Midtown and Hillcrest neighborhoods on a windy morning. PM: Knee pretty sore so I opted for 9 Easy Miles on TM rather than speedwork I had planned to do with Dave. Total: 18 Miles including 2 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 | | 16.50 | 0.00 | 4.00 | 1.00 | 21.50 |
| AM: 12 Miles in 91:45 on TM; 8X200m (45 seconds) striders during Miles 11 and 12. PM: 6.5 Miles in 44:00 on TM; Miles 3-6 at 5:50:31 PM pace, 6:15/mile, for a solid, four-mile tempo run. Total: 21.5 Miles including 3 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 | | 12.00 | 0.00 | 0.00 | 0.00 | 12.00 |
| 11 Miles in 86:00 on TM. 12 Total Miles includingf 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 | | 17.00 | 0.00 | 0.00 | 0.00 | 17.00 |
| 15 Miles in 2 hours on TM. 17 Total Miles including 2 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 | | 5.50 | 0.00 | 0.00 | 3.00 | 8.50 |
| 7.5 Miles in 52:50 on TM; 6X.5 Mile Repeats at 5:56 pace with .5 Mile jogging recovery at 8:00 pace. 8.5 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 | | 13.00 | 1.00 | 1.00 | 1.00 | 16.00 |
| AM: 12 Miles on TM. PM: 3 Miles in 19 minutes on TM. Total: 16 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 | | 3.00 | 0.00 | 0.00 | 0.00 | 3.00 |
| 3 Miles around the loop at the park on a warm morning. 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 | 2.00 | 0.00 | 0.00 | 22.00 |
| 21 Miles in 2:45 on TM; Miles 19 and 20 at 6:58/mile. 22 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 | | 6.00 | 4.00 | 2.00 | 0.00 | 12.00 |
| 12-Mile Progressive in 85:00 on TM; Mile 1 at 8:00 pace, increasing pace by roughly 10-second increments every mile, Mile 12 at 6:09. 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 | 3.00 | 0.00 | 0.00 | 12.00 |
| 9 Miles on TM in 65:00; Miles 7-9 at 6:40/mile.
12 Total Miles including 2 Miles of commuting and 1 Mile with dog at park after work.
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 | | 10.25 | 0.00 | 0.00 | 3.75 | 14.00 |
| Met Dave at noon at Scott Field for some speed work on a warm April day. After a long warm-up, we ran 3X1200m Repeats at 5K pace with 800m jogging recovery and 6X400m Repeats at 5K pace with 400m jogging recovery. I actually ran the 400m repeats barefoot on the grass inside of Lane 1 because my PureConnects were rubbing a blister on my righ heel. In any event, this was a solid effort for both of us. Including the cool-down, we ran just over 11 Miles. 14 Total Miles today including 2 Miles of commuting and 1 Mile at park with my dog, Charley. 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 | | 4.75 | 5.00 | 3.25 | 0.00 | 13.00 |
| 11 Miles in 75:00 on TM; first 5 Miles in 35 minutes, then 20 minutes at 6:11 pace (3.25 Miles); jogged at 8:00 pace for .75 Miles and ramped back up (or down) to 6:58 (slow MP) for Miles 10 and 11.
13 Total Miles including 2 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 | | 1.00 | 8.00 | 0.00 | 0.00 | 9.00 |
| 8 Miles in 53:47 (6:43) on a windy afternoon along the River Trail; Two Rivers Bridge over BDB to Burns Park and back. 9 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 | | 14.00 | 0.00 | 0.00 | 0.00 | 14.00 |
| 12 Miles in 90:00 on TM. 14 Total Miles including 2 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 | | 14.00 | 0.00 | 0.00 | 0.00 | 14.00 |
| 14 Miles in 1:44 (7:28) on a really windy day in Troy, Michigan, a suburb of Detroit; final mile at sub-7:00 (slow MP). Wesley |
| Night Sleep Time: 5.50 | Nap Time: 0.00 | Total Sleep Time: 5.50 |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.00 | 2.50 | 0.00 | 0.00 | 10.50 |
| 10.5 Miles in 1:14:32 on a coolish, windy, and overcast day in Troy, Michigan; last 2.5 miles in sub-7:00 (slow MP). Wesley |
| Night Sleep Time: 7.50 | Nap Time: 0.00 | Total Sleep Time: 7.50 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.00 | 0.00 | 0.00 | 3.00 | 10.00 |
| 10 Miles in 72 minutes on a cool and overcast day in Troy, Michigan; worked in 6X.5 Mile Garmin Repeats during the last 6 Miles; lots of concrete and wind made things pretty difficult, but I still comfortably managed the following splits: 2:54, 2:51, 2:54, 2:52, 2:55, and 2:57. 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 | 9.00 | 0.00 | 0.00 | 13.50 |
| 6 Miles in 41:49 (6:58) from my house to Max and Sophia's soccer practice at 5:15pm at North Little Rock's Burns Park Soccer Complex; then, after two hours of chasing Max, Soph, and their friends around, ran the 6 Miles back to my house in 46:11 (7:42). During rush hour, I can actually run the hilly, six-mile trek - through Camack Village, over the Big Dam Bridge crossing the Arkansas River, and along the Arkansas Trail on the north side of the river to Burns Park - faster than I can drive the 15 miles or so in my car. So running there allowed me to do two of the things I love most: running and being efficient. On the return run, which includes a .75 Mile steep climb up Overlook, I ran the first 3 Miles (including half the climb) in 21 minutes, and I even passed a cyclist (which is also on my list of favorite things). But the climb took a lot out of me, particularly after a long day of traveling back from Michigan. 13.5 Total Miles for the day including the light jog to pick up our car in "free" airport parking at the Comfort Inn down the road from the Bill and Hillary Clinton National Airport. 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 | 1.00 | 16.00 |
| 15 Miles in 116 minutes on TM; 8X200m Repeats during Miles 14 and 15.
16 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 | | 8.50 | 4.00 | 0.00 | 0.00 | 12.50 |
| 10.5 Miles in 76 minutes on TM; Mile 1 at 8:00, dropping pace by 10 second increments to finish Mile 10 at 6:31 pace; half-mile at 6:58 pace and 2 Miles of commuting for 12.5 Total 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 | | 7.00 | 0.00 | 0.00 | 0.00 | 7.00 |
| 5 Easy Miles (52 minutes) of walking/jogging on TM. 7 Total Miles including 2 Miles of commuting. Took it easy today because I'm a member of my Company's "Corporate 5K" Team, and along with my Dad, Dave, and another co-worker, Heather, we'll be trying to bring home the trophy tomorrow. Results are based on cumulative time of all four members of the teams, which consist of workers from businesses based here in Little Rock. Wesley |
| Night Sleep Time: 7.00 | Nap Time: 0.00 | Total Sleep Time: 7.00 |
| |
| | Race: |
MacArthur Park 5K (3.11 Miles) 00:18:28, Place overall: 2, Place in age division: 1 | | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.00 | 0.00 | 0.00 | 3.00 | 7.00 |
| Nice warm and humid night for the MacArthur Park 5K in downtown Little Rock. My company's (Entergy, the largest public utility in Arkansas) four-person team won the "Corporate Cup" and took home the hardware, a pretty awesome statute of General Douglass MacArthur, who was born in Arkansas. In addition to winning the team competition with a cumulative time of 88 minutes, Dave finished first in the 55-59 age group, Dad finished third in the 55-59 age group, Heather (another co-worker and the mandatory female member of our team) finished first in the 31-35 age group, and I finished second overall. My Garmin showed 3.24 Miles in 18:28 (5:43). 7 Total Miles or so including warm-up and a couple of miles commuting earlier 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 |
| 10 Miles in 79:25 after kids' soccer games in Burns Park in North Little Rock; from Burns Park, I ran east, picking up the Arkansas River Trail, then up a series of switch-backs on Emerald Park Trail, which took me to top of NLR Cliffs; took in some beautiful views of the river and sister cities before continuing east along top of Cliffs, then down via Paul Duke Road back to River Trail; turned back west and ran back to Burns Park. 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 | 0.00 | 0.00 | 0.00 | 11.50 |
| 11.5 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 | | 11.50 | 0.00 | 0.00 | 0.00 | 11.50 |
| 10.5 Miles in 84 minutes on TM; 60 mins at 1.0 incline, 20 minutes at 2.0 incline; last half-mile at 3.0 incline. 11.5 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 | 0.00 | 7.00 |
| 5 Miles on TM. 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 | | 2.00 | 5.00 | 0.00 | 0.00 | 7.00 |
| 5 Miles in 34:39 on a nice, windy afternoon. 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 | | 13.00 | 0.00 | 0.00 | 0.00 | 13.00 |
| 12 Miles in 95 minutes on TM set to 1.0 incline. 13 Total 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 | | 0.50 | 13.50 | 0.00 | 0.00 | 14.00 |
| 9:00am: 7 Miles in 47:04 (6:43/mile) to Burns Park Soccer Complex. Watched my daughter, Sophia, play soccer and coached my son, Max, during his soccer game. 12:00pm: 6.5 Miles in 45:05 (6:56) back to my house from Burns Park. Lots of hills on this route, so I was pretty pleased with today's run(s), 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 | 1.00 | 0.00 | 0.00 | 17.00 |
| 13 Miles in 1:40 on TM; Miles 1-10 set to 1.0 incline, Miles 11-12 set to 2.0 incline; Mile 13 (after I crested the hill) at sub-7:00 pace with no incline. 17 Total Miles including 4 Miles of commuting and walking at park yesterday and today. 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 | | 13.50 | 0.00 | 0.00 | 0.50 | 14.00 |
| 13 Miles in 94:00; 4X45sec striders at 5:49 pace and 2.0 incline (2) and 3.0 incline (2). 14 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 | | 6.00 | 4.00 | 0.00 | 1.00 | 11.00 |
| 9 Miles in 61:50 on TM; Miles 5-7 at 6:31/mile, Mile 8 at 6:27, and Mile 9 at sub-6:00 (worked down to 5:46 pace for last .25 Mile). 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 | | 13.00 | 0.00 | 0.00 | 0.00 | 13.00 |
| 12 Miles in 94:00 on TM set to 1.0 incline. 13 Total 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 | | 19.00 | 0.00 | 0.00 | 0.00 | 19.00 |
| 16 Miles with Dave on a hot day around 90 degrees in downtown Little Rock. Started west to and along South River Trail, crossing over Big Dam Bridge into North Little Rock, turning back east along North River Trail, hiking up and over NLR Cliffs, then down Paul Duke Road where we linked back up with River Trail, finishing back at our downtown offices. 19 Total Miles including 3 Miles of walking/commuting over the past couple of days. 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 | 1.00 | 0.00 | 0.00 | 8.00 |
| 7 Miles in 50:45 on a warm afternoon along Hwy. 171 outside of Malvern near my parents' home; Mile 7 pretty fast to finish up a solid week of running. 8 Total 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 | 0.00 | 0.00 | 0.00 | 8.50 |
| 8 Miles to Lake Catherine beach where I met my Dad and kids for some fun in the sun. Returned home for second annual Hunt-Richardson Memorial Day get-together where my wife, Diana, and I narrowly missed making the finals of the corn-hole / baggo tournament. Good times were had by all. 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 | 0.00 | 6.50 |
| 6.5 Easy Miles on a hot afternoon along Hwy. 171, to the County Line and back from folks' house. 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 |
| 10 Miles in 77 minutes on TM set to 1.0 incline.. 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 | | 10.00 | 8.00 | 0.00 | 0.00 | 18.00 |
| AM: 8 Miles in 54 minutes on TM set to 1.0 (2.0 for final .25); Miles 1-3 at 6:58, Miles 4-6 at 6:40/mile, and Miles 7-8 at 6:31/mile (6.27 for final .50). PM: 8 Miles in 62 minutes on TM. Total: 18 Miles including 2 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 | | 12.50 | 0.00 | 0.00 | 0.50 | 13.00 |
| 12 Miles on TM set to 1.0 incline; 4 striders. 13 Total 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 | | 14.50 | 2.00 | 1.00 | 1.50 | 19.00 |
| AM: 13 Miles in 94 minutes on TM; Mile 10 at 6:58, Mile 11 at 6:31, Mile 12 at 6:15, and Mile 13 at 6:00 (final .25 at 5:56 and 2.0 incline). PM: 4 Miles on TM; 4 striders. 19 Total Miles including 2 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 | | 7.00 | 0.00 | 0.00 | 0.00 | 7.00 |
| 6 Miles in a pleasant afternoon shower in the Midtown and Hillcrest neighborhoods of Little Rock. 7 Total Miles after one-mile walk with family at park. 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 | | 25.00 | 0.00 | 0.00 | 0.00 | 25.00 |
| 22 Miles in 2:52 on TM set to 1.0. 25 Total Miles including 3 Miles of commuting/walking over the last two days. 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 | | 10.50 | 5.00 | 0.00 | 0.50 | 16.00 |
| AM: 9 Miles in 63 minutes on TM set to 1.0; 7:41 pace down to 6:18 pace, speeding up by roughly 10 seconds every mile. PM: 5 Miles in 39 minutes on TM; 4 striders. Total: 16 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 | | 18.50 | 0.00 | 0.00 | 0.50 | 19.00 |
| 17 Miles in 2:15 on TM; 4 striders. 19 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 | | 14.00 | 0.00 | 0.00 | 0.00 | 14.00 |
| 12 Miles in 1:37:44 from my house in midtown east on Evergreen, Kavanaugh, and Markham to State Capitol, then continuing east on 7th, turning around at 7th and Cumberland, returning west on Capitol Ave to Markham, etc back home. Warm and muggy morning of 78 degrees. 14 Total Miles. Wesley |
| Night Sleep Time: 3.00 | Nap Time: 0.00 | Total Sleep Time: 3.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.00 | 0.00 | 0.00 | 2.00 | 8.00 |
| Another muggy early am run to kick odf the day. Legs feeling heavy and body worn down after little sleep the last two nights, so I needed something to jump-start my mind; ran 2 easy miles to Scott Field track where I gradually worked my way into a descent workout that included 8X400m Repeats; ran repeats 3-6 at 85 seconds and repeats 7 and 8 at 77 and 77 seconds, respectively. 8 Total Miles including cool-down back to 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 | | 6.00 | 2.00 | 0.00 | 0.00 | 8.00 |
| 8 Miles on a hot and humid afternoon along Hwy. 171 near my parents' home outside of Malvern; Miles 6 and 7 at MP on slight downhill grade and Mile 8 (cool-down) on trails located on my folks' property. Good week of running. Even better weekend with 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 | | 4.00 | 8.00 | 0.00 | 0.00 | 12.00 |
| 10 Miles in 68 minutes on TM set to 1.0; Miles 3 and 4 at 6:58, Miles 5 and 6 at 6:49, and Mile 7-10 at 6:31. 12 Total Miles including one-mile commute and 1 Mile with Max (eldest son, 6), Sophia (daughter, 4), and Charley (Yorkie, 8) on the one-third mile loop around the neighborhood park. Max jogged/walked all three loops with me; Soph did the first two on her balance bike). Wesley |
| Night Sleep Time: 6.00 | Nap Time: 0.00 | Total Sleep Time: 6.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 16.00 | 0.00 | 0.00 | 1.00 | 17.00 |
| 15 Miles in 1:58 on TM set to 1.0; 8 striders. 17 Total Miles including one-mile commute and another mile with Charley at the park. 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 | | 9.00 | 4.00 | 0.00 | 0.00 | 13.00 |
| 12 Miles in 86:44 on TM; Miles 9-12 at 6:58/mile. 13 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 | | 12.00 | 0.00 | 0.00 | 1.00 | 13.00 |
| 12 Miles on TM set to 1.0; 8 striders. 13 Total 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 | | 5.00 | 0.00 | 0.00 | 0.00 | 5.00 |
| 5 Miles around loop at neighborhood park; Mile 3 with son, Max, and Mile 5 with dog, Charley. 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 | | 9.00 | 0.00 | 0.00 | 3.00 | 12.00 |
| 10 Miles in 73:18 on nice morning of 61 degrees in Little Rock; out the door a little after 4am for some token speedwork; ran 2.25 Miles to Scott Field track, where I worked through 6X800m repeats at sub-3:00 per repeat (repeat 4 and 5 around 2:45); 1.25 Mile cool-down back to house. 12 Total Miles including strenuous two-mile hike to Petit Jean State Park Falls. 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 | | 19.50 | 1.00 | 0.00 | 0.50 | 21.00 |
| 17 Miles in 2:14 on TM set to 1.0 incline; Mile 16 at 6:58 and 4 striders at 2.0 incline during Mile 17. 21 Total Miles including 4 Miles of commuting and walking over the last two days. 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 | | 19.50 | 0.00 | 0.00 | 0.50 | 20.00 |
| 17 Miles in 2:15 on TM set to 1.0 incline; 4 striders during Mile 17. 20 Total Miles including 3 Miles of commuting and walking at park. 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 | 5.00 | 0.00 | 0.00 | 21.00 |
| AM: 12 Miles in 90 minutes on TM (7:47 - 7:13 range).
PM: 6 Miles in 43 minutes on TM; Miles 1-5 at 6:58/mile.
Total: 21 Total Miles including 3 Miles of commuting/walking.
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 | 0.00 | 20.00 |
| 18 Miles in 2:47:20 or 9:18/mile on a hot day, 90 degrees, in the Ouachita National Forest. From Lake Sylvia, I ran 1 Mile down Hwy. 324 to start of AT100 (7:59); 8.62 Miles on Hwy. 324 and primarily Brown's Creek Road, climbing to Flatside Pinnacle (1:10:48 or 8:13/mile); 3.21 Miles along Ouachita Trail to Brown's Creek (33:11 or 10:21/mile); 4.48 Miles continuing along Ouachita Trail back to Lake Sylvia (49:17 or 10:59/mile; .69 Mile up and down FSR 152 (6:05 or 8:59/mile) to stretch out and get an even 18 Miles.
Ran the 16.4 Mile stretch of the AT100 in 2:33:15 compared to last year's race split of 2:34!
20 Total Miles including 2 Miles of commuting and walking at park.
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 | | 5.00 | 6.00 | 0.00 | 2.00 | 13.00 |
| 12 Miles in 82:00 on TM; Miles 5-10 at 6:40/mile and Miles 11 and 12 at 6:00 and 5:56, respectively.
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 | | 3.00 | 0.00 | 0.00 | 0.00 | 3.00 |
| 3 Miles walking around a hotel east of Nashville with my son, Evan, who wasn't interested in sleeping after 4:45 am.
Family is traveling to Charlottesville, VA, where we'll be staying with my brother's family for the week.
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 | | 20.00 | 0.00 | 0.00 | 0.00 | 20.00 |
| 20 Miles in approximately 3 hours and 20 minutes in the Blue Ridge Mountains near Charlottesville, VA. Starting from a local swimming hole at Sugar Hollow, my brother and I ran several secluded miles on backcountry trails before hooking up with the Appalachian Trail South in the Shenandoah National Park for 6 MIles out-and-back; total ascent over 8,000 feet.
Great, beautiful run before meeting our families and parents around 11:00 am for a cool swim at back at Sugar Hollow.
Wesley
|
| Night Sleep Time: 6.00 | Nap Time: 0.00 | Total Sleep Time: 6.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.00 | 0.00 | 0.00 | 2.00 | 8.00 |
| 8 Miles in one hour; 4X800m repeats at sub-6:00 pace (barely) on unresponsive legs on the Monticello High School track near my brother's home in Charlottesville.
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 | | 11.00 | 0.00 | 0.00 | 0.00 | 11.00 |
| 11 Miles on a hot afternoon in Charlottesville. After 4.5 Miles through some nearby neighborhood trails and streets, I met my brother, Luke, at the base of Carter Mountain for 6.5 Miles of single track trails. This was a great, tough run, and I'm told these trails are a staple for many of C-Ville's local trail runners.
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 | 2.00 | 0.00 | 0.00 | 12.00 |
| 12 Miles in 1:41 to Monticello Visitor's Center in Charlottesville, then up and down Carter Mountain, before heading back to my brother's house to pack for the drive back to Arkansas.
Lots of good memories (and good runs!) on this trip.
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 | | 31.00 | 0.00 | 0.00 | 0.00 | 31.00 |
| AM: 19 Miles in 2:31 (7:57) on a nice morning around 70 degrees for most of the run. Starting from house, I ran downtown to State Capitol, then Clinton Library, crossing over Clinton Bridge into North Little Rock, then back west for 7+ Miles along the Arkansas River Trail; crossed Big Dam Bridge back into Little Rock, then up Overlook Dr. and through the hills of Camack Village back to my midtown neighborhood. One frozen Gatorade was sufficient.
PM: 10 Miles in 74:50 (7:29) on a cool evening following afternoon showers in Little Rock; from house to Evergreen, down Lookout to River Trail, up Overlook and through Camack Village back home.
Total: 31 Total Miles including 2 Miles of walking over the last two days.
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 |
| 10 Miles on a muggy morning along River Trail out and back from Two Rivers Bridge parking lot; four 90 second efforts at MP during latter half of run; shoes wet, legs heavy.
12 Total Miles including 2 Miles of walking at park.
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 | 0.50 | 13.00 |
| 11 Miles in 85 minutes on TM set to 1.0 incline; 4 striders at 2.0 incline during Mile 11.
13 Total Miles including one-mile commute and one-mile walk with Charley.
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 | | 15.00 | 2.00 | 0.00 | 1.00 | 18.00 |
| 16 Miles in two hours on TM; Miles 1-4 at 8:00/mile, Miles 5-8 at 7:47/mile, Miles 9-12 at 7:30/mile, Miles 13 and 14 at 6:31/mile, Mile 15 at 6:00, and Mile 16 at 8:00 (cool-down).
18 Total Miles including 2 Miles of commuting/walking.
Wesley
|
| Night Sleep Time: 6.00 | Nap Time: 0.00 | Total Sleep Time: 6.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 14.50 | 4.00 | 0.00 | 0.50 | 19.00 |
| AM: 10 Miles in 75 minutes on TM set to 1.0; Miles 7-10 at 6:58/mile.
PM: 6 Miles in 47 minutes on TM; 4 striders.
Total: 19 Total Miles including 3 Miles of commuting/walking. Also mowed front and back yard!
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 | | 14.25 | 3.00 | 0.00 | 0.75 | 18.00 |
| AM: 10 Miles in 78:30 on TM; 6 striders.
PM: 6 Miles in 43:37 on a hilly out-and-back before my kids' swim lesson in West Little Rock; Miles 3-5 at roughly MP.
Total: 18 Total Miles including one-mile commute and one-mile walk with Charley.
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 | | 17.00 | 0.00 | 0.00 | 0.00 | 17.00 |
| 16.25 Miles in 2:03:04 (7:34) on a nice morning in the upper 60s in Little Rock; from house downtown to Broadway Bridge, picking up River Trail on NLR side back west to, and over, BDB into LR, up Overlook and through the hills of Camack back home.
17 Total Miles including a couple loops at the park with Charley.
Wesley
|
| Night Sleep Time: 7.50 | Nap Time: 0.00 | Total Sleep Time: 7.50 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.00 | 0.00 | 0.00 | 0.00 | 7.00 |
| 7 Miles just past county line and back to my parents' home on Hwy. 171 near Malvern.
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 |
| 10.5 Miles in 81 minutes on a warm morning along Hwy. 171 near my parents home outside of Malvern. Ran the hilly out-and-back to Rockport Bridge (Ouachita River) and back.
11 Total 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 | | 20.50 | 3.00 | 0.00 | 0.50 | 24.00 |
| 21 Miles on TM in 2:47:50; Miles 13-15 at 6:58/mile, walked Mile 16 at 2.0 incline, and final 5 Miles in just under 39 minutes, including 4 striders during Mile 21.
24 Total Miles including 2 Miles of commuting and one-mile walk with Charley.
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 | 4.00 | 0.00 | 1.00 | 6.00 |
| 5-Mile progressive in 33 minutes on TM; 6:58 - 6:00 pace.
6 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 | | 12.00 | 4.00 | 0.00 | 0.00 | 16.00 |
| 14 Miles in 1:45 on TM; Miles 11-14 at 6:58/mile.
16 Total Miles including 2 Miles of walking/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 | | 18.00 | 0.00 | 0.00 | 1.00 | 19.00 |
| 18 Miles in 2:21:30 on TM; 8 striders during Miles 17 and 18.
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 | | 4.00 | 2.00 | 0.00 | 0.00 | 6.00 |
| 6 Miles in 45:36 on Hwy. 171 to county line and back to parents' house; Miles 5 and 6 at MP.
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 | 7.00 | 0.00 | 0.00 | 13.00 |
| 11 Miles in 80 minutes on hotel TM in Dallas, TX; Miles 5-9 at 6:58/mile and Miles 10 and 11 at 6:31/mile.
13 Total Miles including 2 Miles of walking, mostly in IKEA.
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 | 1.00 | 0.00 | 9.00 |
| 8 Miles in 59 minutes on hotel TM before a relaxing swim with Diana.
9 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 | | 23.50 | 3.00 | 0.00 | 0.50 | 27.00 |
| AM: 19 Miles in 2:20 on TM; Miles 16-18 at sub-7:00 pace.
PM: 6 Miles in 47 mins on TM; 4 striders.
Total: 27 Miles including 2 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 | | 16.00 | 3.00 | 0.00 | 0.00 | 19.00 |
| 16 Miles in 2:03 on TM; Miles 14-16 at 6:58/mile.
19 Total Miles including 3 Miles of committing/walking.
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 | 0.00 | 0.00 | 1.00 | 13.00 |
| 11 Miles in 82 minutes on TM set to 1.0 incline; 8 striders.
13 Total Miles including 2 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 | | 7.00 | 5.00 | 2.00 | 1.00 | 15.00 |
| AM: 8 Miles in 56 mins on TM; Miles 6 and 7 at 6:15/mile (LT pace) and Mile 8 at 5:46 (VO2 Max pace).
Noon: 5 Miles in 34 mins on TM; 6:58 - 6:31 (MP).
Total: 15 Miles including 2 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 | | 17.00 | 0.00 | 0.00 | 1.00 | 18.00 |
| 17 Miles in just over 2 hrs, 11 mins on TM; eight 45-60 sec striders during Miles 16 and 17.
18 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 | | 8.00 | 0.00 | 0.00 | 0.00 | 8.00 |
| Rest week to thoughtfully consider fall race plans. Timing works out well because my family is in Michigan this week visiting relatives.
Today, I squeezed in an hour of easy running (7.6 Miles) before a family get-together.
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 | 3.00 | 11.00 |
| 8.6 Miles in an hour, including 6X3min Repeats covering a half-mile or more.
11 Total Miles including 2+ Miles of walking.
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 |
| 6.1 Miles in 45 mins on a hot morning in Troy.
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 | | 7.00 | 4.00 | 0.00 | 0.00 | 11.00 |
| 9 Miles in 67 mins on an overcast, coolish morning in Troy; Miles 6-9 at roughly MP, just under 28 mins.
11 Total Miles including 2 Miles of walking.
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 | 0.00 | 0.00 | 2.50 | 10.00 |
| 9 Miles in 1:04:28 on a great morning for running in Troy; at Rainforest Park near my in-laws' home, I ran 10X90 sec repeats at VO2 Max with 90 sec jogging recovery; cooled down during final 1.5 Miles while carrying two bags of baby goods that I picked up at Walgreens'.
10 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 | | 10.00 | 4.00 | 0.00 | 0.00 | 14.00 |
| 14.1 Miles in 1:47 on a cool morning in the suburbs north of Detroit; from in-laws' house in Troy, I ran south on Dequindre to 11 Mile, turning east through Madison Heights and continuing to Royal Oak, where I turned back north through a nice residential neighborhood, then east on 13 Mile, north on John R. Road, and finally, back east on Maple (15 Mile) to Troy neighborhood.
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 |
| After a 15+ hour drive home from Michigan yesterday, I managed 4.5 hours of sleep, a little unpacking, two cups of coffee, and 13 Miles in 1:27:29 along the River Trail on a hot morning of 90 degrees (10:00 am).
Despite the heat, it's good to be home after a great family trip.
Wesley
|
| Night Sleep Time: 4.50 | Nap Time: 0.00 | Total Sleep Time: 4.50 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 13.00 | 0.00 | 0.00 | 0.00 | 13.00 |
| 12 Miles in 1:38:36 on a pretty freaking hot and humid morning in Little Rock; hilly route through Midtown, Hillcrest, Riverdale, and Camack that included tough climb up Overlook at Mile 8. Like yesterday, I chose to run without any fluids, and it worked out fine.
13 Total Miles including one-mile walk with my son at the park.
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 | | 25.00 | 5.00 | 0.00 | 1.00 | 31.00 |
| AM: Marathon Monday on TM! 26.25 Miles in 3:23:45 with incline set to 1.0; Miles 20, 21, 22, 24, and 25 at 6:58/mile after cruising at 8:00 pace for first 19; 4 striders at sub-6:00 pace during final mile.
PM: 3.75 Miles in 29 minutes; 4 striders.
Total: 31 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 | | 20.50 | 0.00 | 0.00 | 0.50 | 21.00 |
| AM: 15 Miles in 1:57 on TM; 4 striders.
PM: 4 Miles on grass outside of one-third mile loop around park behind my house; this followed over an hour of mowing.
Total: 21 Miles including 2 Miles of commuting.
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 | | 13.50 | 4.00 | 0.00 | 0.50 | 18.00 |
| AM: 11 Miles in 78:30 on TM set to 1.0 incline; Miles 8 and 9 at 6:58/mile and Miles 10 and 11 at 6:31/mile.
PM: 5 Miles in 37:45; 4 striders.
Total: 18 Miles including 2 Miles 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 | | 19.00 | 0.00 | 0.00 | 2.00 | 21.00 |
| AM: 8.5 Miles in 64 mins on TM set to 1.0 incline.
PM: 10.5 Miles in 76 mins on TM; during final 16 mins, I ran 2X.5 Repeats at 5:56 pace and 5:52 pace with 2 mins jogging recovery and last mile at 5:49.
Total: 21 Miles including 2 Miles of commuting/walking.
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 | 0.00 | 3.00 |
| Stayed home with my son, Evan, who got ear tubes put in this morning. We managed 3 Miles in around 52 minutes with our dog, Charley. Pretty nice day for a long stroll around the neighborhood.
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 in 1:32 on a hot afternoon in Little Rock. After an awesome morning of cardboard box sledding on the hills in front of the Clinton Library, followed by lunch in the River Market, I ran the 12 Miles home along the River Trail. From Clinton Library parking lot, I crossed Clinton Bridge into North Little Rock, then ran 7 Miles on North River Trail to big Dam Bridge, crossing back over into Little Rock, where, at Mile 8.25, I headed up Overlook and through the hills of Camack Village back home.
13 Total Miles including one-mile walk with family.
Wesley
|
| Night Sleep Time: 6.50 | Nap Time: 0.00 | Total Sleep Time: 6.50 |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.50 | 0.00 | 0.00 | 3.50 | 10.00 |
| 8.5 Miles in 58:27 on a warm morning. Today's speed workout included 2X1200m (4:30 and 4:27), 2X800m (2:54 and 2:51), and 2X400m (1:17 and 1:16) at Scott Field track near my house in Midtown; ran the repeats reverse pyramid style starting with the 1200m, 800m, etc. with a 400m jogging recovery between repeats; topped off a solid effort with 4 striders during Mile 8 on the road back to house before half-mile cool-down.
10 Total Miles including walking to church and back home with kids.
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 | | 26.00 | 7.00 | 1.00 | 0.00 | 34.00 |
| AM: Another Monday, another TM Marathon; ran 26.25 Miles in 3:19 at a 1.0 incline, including Miles 13, 24, 25, and 26 at MP (6:58 - 6:31); .75 Mile cool-down for 27 Miles.
PM: 5-Mile progressive on TM working from 7:13 pace down to 6:11 pace (LT).
Total: 34 Miles including 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 | | 22.50 | 1.00 | 0.00 | 0.50 | 24.00 |
| AM: 13.5 Miles in 1:44 on TM; Miles 12 at 6:58 and 4 striders during Mile 13.
PM: 9.5 Miles in 1:28 on TM; walked first mile at 15:00/mile and 2.0 incline, followed by 4.5 Miles in 38 mins still at 2.0 incline; walked another half-mile at 13:57/mile pace and 2.0 incline, then grinded out 3.5 Miles in 28 mins at 1.0 incline.
Total: 24 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 | | 20.00 | 0.00 | 0.00 | 0.00 | 20.00 |
| AM: 12 hot and sweaty Miles in 1:34:38 on a mid-morning run around 88 degrees and humid. From office, crossed Broadway Bridge into NLR, hit River Trail, then detour (construction) to Rockwater Blvd, where I linked back up with the River Trail heading west before turning due north up Paul Duke Drive to section of trail that runs along top of NLR Cliffs. Following the tough one-mile climb and another couple miles of beautiful views, I powered down the eight switchbacks on the a Emerald Park Trail to the River Trail, where I turned back east. After five flat miles, I crossed back over the Clinton Bridge into Little Rock and trotted back to my office.
PM: 6 Miles in 45 mins on TM.
Total: 20 Total Miles including 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 | | 18.00 | 4.00 | 0.00 | 0.50 | 22.50 |
| AM: 15 Miles in 1:53 on TM; Miles 11-14 in 27 mins and 4 striders during Mile 15.
PM: 6.5 Miles in 58 mins on a hot afternoon in Midtown and Hillcrest; picked up a couple of Miles of trails in Allsopp Park via the Hillcrest Promenade.
Total: 22.5 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 | | 2.50 | 5.00 | 0.00 | 0.00 | 7.50 |
| 7 Miles in 49:44 on a muggy afternoon along the River Trail out and back from Two Rivers Bridge; Miles 3-7 in 34:30 (6:54/mile) including 2 Miles of trail at roughly Miles 3 and 5.
7.5 Total 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 | | 9.00 | 4.00 | 0.00 | 1.00 | 14.00 |
| 13 Miles in 95 mins on TM set to 1.0 incline; Miles 9-12 at 6:58/mile and Mile 13 in 6:00. Morning thunderstorms kept me inside.
14 Total Miles including one-mile walk with Charley at the park after the rain cleared.
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 | | 33.50 | 0.00 | 0.00 | 1.00 | 34.50 |
| 30.5 Miles in 4:20 on TM; after 15 Miles at 1.0 incline, I dropped to 0.0 elevation to finish 19 Miles in 2:32; walked 3 Miles in 45 mins at 2.0 incline, then pounded out 8,5 Miles, including 8 striders, in 63 mins.
34.5 Miles including 4 Miles of walking/commuting over the last two days.
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 | 8.00 | 0.00 | 0.50 | 20.50 |
| AM: 14.5 Miles in 1:51 on TM; Miles 10-13 at 6:58/mile and 4 striders during final mile.
PM: 4 Miles in 27 mins on TM; 6:58 - 6:31 pace.
Total: 20.5 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 | | 20.50 | 0.00 | 0.00 | 0.50 | 21.00 |
| AM: 16 Miles in 2:07 on TM; 4 striders.
PM: 4 Miles on the outside of the one-third mile loop at the park behind my house. My dog, Charley, only made two loops.
Total: 21 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 | 3.00 | 1.50 | 0.00 | 19.00 |
| AM: 13 Miles in 1:39 on TM; Miles 1-10 at 1.0 incline; Miles 10-13 in 27 minutes (6:58 - 6:15).
PM: 4 Miles in 31 mins on TM; 4 striders.
19 Total Miles including 2 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 | | 25.00 | 0.00 | 0.00 | 0.00 | 25.00 |
| 23 Miles of single track in Ouachita National Forest. Met brother, Luke, who is visiting from Virginia, at Lake Sylvia Campground parking lot. Started on the Lake Sylvia spur trail for .5 Mile, picking up Ouachita Trail at Mile 187 heading west up to North Fork Pinnacle (185), then down to Brown Creek (183), back up to Flatside Pinnacle (179), then down to Crystal Prong Creek (177), crossing over and turning around at approximately Mile 175.5.
Added a half-mile or so coming back via FSR 152 back down to Sylvia (rather than spur trail).
Garmin had 4:40. Ran final 4.6 Miles in 43 minutes after hiking some of the less runnable segments of the trail.
Best guess on cumulative elevation gain is 4,000 ft.
78 degrees at start of run, climbing to 92 degrees at finish; 90% humidity with heat index hovering around 100 by mid-afternoon finish.
Ran 2 Miles before a steak/potato/chocolate pie dinner at my parents' house for 25 Total Miles.
Soaked in a tub of chlorox to kill seed ticks all over my legs.
Great day of running and 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 | | 11.00 | 0.00 | 0.00 | 0.00 | 11.00 |
| 10 Miles on a hot mid-morning run in Little Rock; Evergreen-Lookout-River Trail-Overlook loop back home via Camack Village.
11 Total Miles including one-mile walk with Charley.
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 | | 21.50 | 3.00 | 0.00 | 0.50 | 25.00 |
| Noon: 12 Miles in 87:50 on TM; Miles 10-11 at 6:58/mile and Mile 12 at 6:27.
PM: 12 Miles on TM; 1 Mile walking at 2.0 incline, followed by 11 Miles at 8:00 easy pace; 4 striders.
Total: 25 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 | | 16.50 | 0.00 | 0.00 | 0.50 | 17.00 |
| 15 Miles on TM in 1:59; 4 striders.
17 Total Miles including 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 | | 16.50 | 0.00 | 0.00 | 0.50 | 17.00 |
| Same workout as yesterday, but I suppose that I felt a bit better.
15 Miles on TM in 1:59; 4 striders.
17 Total Miles including 2 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 | | 14.00 | 0.00 | 0.00 | 0.00 | 14.00 |
| So my body pretty much shut down last night. I don't know if it's an illness, dehydration, or fatigue, but it was a hell of a bonk. I feel a little better today, but not great.
Walked 9 Miles on TM set to 2.0 incline , then ran 4 Miles easy.
14 Total Miles including one-Mile commute.
Wesley
|
| Night Sleep Time: 8.00 | Nap Time: 0.00 | Total Sleep Time: 8.00 |
| |
| | Race: |
Mt. Nebo Trails Run (14 Miles) 01:37:46, Place overall: 1, Place in age division: 1 | | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.00 | 14.00 | 0.00 | 0.00 | 18.00 |
| Beautiful morning on top of Mt. Nebo in Arkansas' Mt. Nebo State Park. Drove the family up last night, watched the sunset from outside our cabin nest Sunset Point, and woke up early for the Mt. Nebo Trails Run, a "fun run" (aren't they all?) and Race #2 in the 2014-2015 Arkansas Ultra Running Association ("AURA") Ultra Trail Series ( "UTS").
Unique course with which I was not familiar, but this didn't stop me from crashing down the mountain like a crazy road-runner, which, in hindsight, was the right strategy with Arkansas ultra-running legend Robert "PoDog" Vogler on my heals, only a minute or so back when we reached the bottom at Mile 11. From that point, we climbed straight up, approximately 2,000 ft., on the paved highway of switchbacks up the mountain.
Garmin had just over 13.5 Miles in 1:37:46 (7:14/mile). Roughly half the course on runnable mountain bike trails and half on paved roads.
18 Total Miles, including 4+ Miles of walking, warm-up, and cool-down.
Off to the post-race cook-out and some swimming with the family!
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 | 3.00 | 10.00 |
| 8.75 Miles in 61:30 on a hot morning, already around 85 degrees at 8:30 am.; ran 1.75 Miles to Scott Field Track, where I rattled off 10X400m Repeats between 87 and 81 seconds with 400m jogging recovery around 8:00 pace; first 2 in 87, next 4 in 83-84, and final 4 in 81-82; during my cool-down home, I went ahead and ran 2 more .25 Garmin Repeats in sub-90 seconds, so I actually ended up running 12 total, or approximately 3 Miles at or near VO2 Max. The last 2 repeats on the track were pretty hard after yesterday's downhill/uphill race and because I carried no fluid.
10 Total Miles including walking to and from church with kids.
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 | | 21.00 | 2.00 | 0.00 | 1.00 | 24.00 |
| AM: 9 Miles 66:30 on TM set to 1.0 incline; Miles 7 and 8 at 6:58/mile and 4 striders during Mile 9.
PM: 13 Miles in 1:42 on TM; 4 striders.
Total: 24 Miles including 2 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 | | 16.00 | 6.00 | 1.00 | 1.00 | 24.00 |
| AM: 16 Miles in 2:05 on TM; Miles 15 and 16 at 6:58/mile.
PM: 6 Miles in 39 mins on TM; progressive run with mile splits at 6:58, 6:49, 6:40, 6:31, 6:15, and 5:46.
Total: 24 Miles including 2 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 | | 14.00 | 3.00 | 0.00 | 0.00 | 17.00 |
| 15 Miles on TM in 1:54; Miles 13-15 at 6:58/mile.
17 Total Miles including one-mile commute and one-mile walk at park with kids and Charley.
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 | | 17.00 | 0.00 | 0.00 | 0.00 | 17.00 |
| 15 Miles in 2 hours on TM.
17 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 | | 45.00 | 0.00 | 0.00 | 0.00 | 45.00 |
| AM: 40 Miles in 5:33 (8:20) on a descent morning given it's August in Arkansas. Never stopped Garmin, so actual running pace was a bit faster.
Out the door at 3:30 am with a Gatorade, bottled water, and two gels for an 18.5 Mile loop downtown to State Capitol, to Clinton Library, over Clinton Bridge into NLR, then following North River Trail from start approximately 7 Miles (west) to Big Dam Bridge. Crossing over BDB back into LR, I hit Mile 15, and climbed up Overlook and through Camack Village for 3.5 Miles back home. After an approximately three-minute stop at house to change (shorts/hat) and refuel (Cliff Bar, Banana, and water), I grabbed two more Gatorades and headed back downtown to State Capitol, where I met Dave at 6:30 am.
From the Capitol, Dave and I took Cross Street back over to the River Trail, this time starting from the LR side, and ran to BDB, crossing over into Little Rock, and then the approximately 7 Miles back to Clinton Bridge in the opposite direction (east) from what I had run alone earlier this morning. From Clinton Library, now back in LR, I weaved through MacArthur Park and by the Arkansas Arts Center, down Rock Street, ultimately cutting over on various side streets back to my office building to round out my 40-miler. Dave ran a solid 17 on a humid morning with the temperature rising to 80 degrees by the time we finished.
A Couple Hours Later: 4 Miles in 31 mins on TM; 4 striders.
Total: 45 Miles including a mile or so of walking.
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 | | 4.00 | 0.00 | 0.00 | 1.00 | 5.00 |
| 5 Miles, including 4X400m repeats, at Scott Field.
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 | | 7.00 | 3.00 | 0.00 | 0.00 | 10.00 |
| 10 Miles in 74:50 in the middle of a steamy afternoon along Hwy. 171 out and back from my folks' house; Miles 3-5 mostly downhill at 6:55/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 | | 13.00 | 0.00 | 0.00 | 0.00 | 13.00 |
| 12 Miles along Hwy. 171 from parents' house past Diamondhead into Lake Catherine State Park. I picked up the 2-Mile Falls Branch Trail then met Diana and kids at the swimming area for some fun in the hot August sun.
13 Total Miles including one-mile walk on a nice evening back 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 | | 23.00 | 1.00 | 1.00 | 0.00 | 25.00 |
| AM: 12 Miles in 88 mins on TM; Mile 11 at 6:44 and Mile 12 at 6:15.
PM: 11 Miles in 85 mins on TM; 4 striders.
Total: 25 Miles including 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 | | 11.00 | 9.00 | 0.00 | 0.00 | 20.00 |
| Today was positive. On tired legs with a tight window of time, I ran 17 Miles in 2:03:45 on TM; Miles 1-6 at 7:47/mile, 7 and 8 at 7:41/mile, 9-15 at 6:58/mile, and bullishly, Miles 16 and 17 at 6:31 with a really fast sprint finish. And I felt, arguably, better at end of run than beginning!
20 Total Miles including 2 Miles of commuting and one-mile walk with Charley before dinner.
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 | | 16.50 | 4.00 | 0.00 | 0.50 | 21.00 |
| Noon: 14 Miles in 1:46:30 on TM; Miles 11-13 at 6:58/mile and Mile 14 at 6:31.
PM: 5 Miles in 39 minutes on TM; 4 striders.
Total: 21 Miles including 2 Miles of commuting/walking.
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 | | 25.00 | 0.00 | 0.00 | 1.00 | 26.00 |
| AM: 13 Miles in 1:42 on TM set to 1.0 incline; 8 striders.
Noon: 12 Miles with Dave out and back to Burns Park on what started as a really hot and humid day (heat index approaching 100), but ended up rather mild with a cool breeze and light rain during the last third of the run; averaged right at 8:00/mile per Dave's Garmin.
Total: 26 Miles including one-mile commute.
|
| Night Sleep Time: 6.50 | Nap Time: 0.00 | Total Sleep Time: 6.50 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.00 | 0.00 | 0.00 | 1.00 | 7.00 |
| 7 Miles on a beautiful morning, 73 degrees and lower humidity, in Little Rock. Finished with a few striders at park where I met family, and Max knocked out final half-mile with me. I was more excited about this than he was, but he understands exercise is important, and that's a foundation on which we can build.
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 | 3.00 | 11.00 |
| 10 Miles in 72 mins on a perfect, Fall-like morning; jogged to Scott Field where I met Dave for short speed workout; 6X800m Repeats at 2:55-2:58; goal was consistent pacing, negative splits, and comfortable stride.
11 Total Miles including walk to and from church with kids.
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 | | 28.50 | 1.00 | 0.00 | 0.50 | 30.00 |
| 28 Miles in 3:37 on TM set to 1.0 incline; Miles 1-16 at 8:00 pace, Miles 17-20 at 7:47, Miles 21 and 22 at 7:30, MIles 23-26 at 7:13, Mile 27 at 6:53, and 4 striders during Mile 28.
30 Total Miles including one-mile commute and one-mile walk at park.
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 | 5.00 | 0.00 | 0.50 | 19.00 |
| AM: 10 Miles in 72 minutes on TM set to 1.0 incline; Miles 6-8 at 6:58/mile and Miles 9 and 10 at 6:31/mile.
PM: 6 Miles in 47 mins on TM; 4 striders.
Total: 19 Total Miles including 2 Miles commuting and a one-mile walk at park with Charley.
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 | | 42.00 | 0.00 | 0.00 | 1.00 | 43.00 |
| 40 Miles in 5:18 on TM (7:57 pace); 4 striders during Mile 30 and 4 more during Mile 39 (8 total); one stop after Mile 30 to change clothes, drink a Diet Coke, and use bathroom.
43 Total Miles including 2 Miles of commuting and one-mile walk at park with Charley.
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 | | 14.50 | 2.00 | 0.00 | 0.50 | 17.00 |
| 15 Miles in 1:55 on TM; Miles 13 and 14 at 6:58 and 4 striders during Mile 15.
17 Total Miles including 2 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 | | 2.00 | 10.00 | 0.00 | 0.00 | 12.00 |
| Busy day. Rare, late afternoon run after Max's soccer practice; from Murray Park soccer fields, I ran 10 Miles along River Trail out west over Two Rivers Bridge and back east as the darkness set in. Managed slow MP, 6:48/mile (67:58 total), thanks in part to the coolish temps in low 60s.
12 Total Miles including 2 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 | | 2.00 | 8.00 | 0.00 | 0.00 | 10.00 |
| 8 Miles in 54:37 (6:50) on a cool and windy morning after coaching Sophia's, then Max's, soccer team to victory in their respective first games of the season. Averaged 6:32/mile for Miles 5-8 back east along River Trail.
10 Total Mikes including 2 Miles of walking and talking with Diana on a beautiful 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 | | 12.00 | 0.00 | 0.00 | 0.00 | 12.00 |
| 10.5 Miles in around 90 minutes on a beautiful afternoon along the River Trail. Diana and Evan, whom I pushed, joined me on this relaxed run, which included a stop for playtime and snacks at Mile 4. I should clarify that I pushed only Evan...Diana cruised on her bike.
12 Total Miles including 1.5-mile walk at park.
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 | 4.00 | 0.00 | 0.50 | 28.50 |
| AM: 18 Miles in 2:16 on TM; Miles 15 and 16 at 6:45/mile and Miles 17 and 18 at 6:31/mile.
PM: 8.5 Miles in 67 mins on TM; 4 striders.
Total: 28.5 Miles including 2 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 | | 18.50 | 0.00 | 0.00 | 1.00 | 19.50 |
| AM: 12 Miles in 95 mins on TM; 4 striders.
PM: 6.5 Miles in 50 mins on TM; 4 striders.
Total: 19.5 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 | | 18.00 | 0.00 | 0.00 | 0.00 | 18.00 |
| 15 Miles in 2 hrs on TM.
18 Total Miles including 3 Miles of commuting to work, then court, then back to work.
I've felt very fatigued the last couple of days, and I attribute it primarily to reduced sleep, uptick in stressful (or, at least, atypical) activities, and lack of time to take care of my legs and body properly (see reduced sleep + no ice baths + very little lunch = FATIGUE!).
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 | 6.00 | 0.00 | 0.00 | 20.00 |
| AM: 8 Miles in just under 55 mins on TM; Mile 3 and 4 at 6:58, 5 and 6 at 6:45, and 7 and 8 at 6:31.
PM: 10 Miles in 79:15 (outside!) on a warm afternoon in downtown Little Rock. From my office, I ran over Broadway Bridge into NLR, then west parallel to the River Trail section under construction; picked up River Trail at Mile 3 past Rockwater development and ran a couple more miles to Emerald Park trailhead; back east up 8 switchbacks, climbing NLR Quarry Cliffs, then a couple Miles of beautiful views along top of Cliffs before pounding down Julian St. and Paul Duke Drive back to the River Trail near NLR skateboard park.
Total: 20 Miles including one-mile commute and one-mile walk at park.
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 | | 18.50 | 0.00 | 0.00 | 0.50 | 19.00 |
| 18 Miles on TM; 16 Miles in 2:07 set to 1.0 incline, including 4 striders during Mile 15, then 2 Miles of purposeful walking at a 2.0 incline because I wanted to watch part of Roger Goodell's press conference.
19 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 | | 1.00 | 0.00 | 0.00 | 0.00 | 1.00 |
| One-mile walk at park.
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 | 5.50 | 13.00 |
| 11.5 Miles in 78:40 (6:51 overall pace) on a great morning in Little Rock. Ran 1.75 Miles to Scott Field, finished 2-Mile warm-up with another quarter, and launched into a solid speed workout: 400m, 800m, 1200m, 1600m (5:55), 1600m (5:46), 1200m, 800m, and 400m, with 1600m jogging recovery after each interval. Ran two more 90 second intervals at roughly same pace during Mile 11 on way back home.
13 Total Miles including walk to and from church with kids and another short jog/walk with my daughter, Sophia.
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 | | 16.00 | 2.00 | 0.00 | 0.00 | 18.00 |
| 16 Miles in 2:01:56 (7:37) on a beautiful afternoon in West Pulaski County. Starting from Two Rivers Bridge parking lot, I ran over TRB, then west on River Trail, exiting Two Rivers Park onto Pinnacle Valley Drive toward Pinnacle Mountain; entered Pinnacle Mountain State Park at approximately Mile 6, turning right on road to Pinnacle Mountain Visitors' Centet/Scenic Overlook, turning around about a quarter mile down trail near Scenic Overlook; Miles 15 and 16 at sub-7:00 pace.
18 Total Miles including one-mile commute and one-mile walk at park with my youngest son, mother-in-law (visiting from Detroit), and our dogs.
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 | | 4.00 | 2.00 | 6.00 | 0.00 | 12.00 |
| Working off very little sleep, but inspired by the cool temps in mid-50s, I ran 11 Miles in 71:45 this morning.
3-Mile warm-up (7:40) to Scott Field track + 1.25 Miles on track; Mile 4 in approximately 7 mins; 6-Mile Tempo with the following splits -- 6:00, 5:57, 5:50, 5:39, 5:27, and 5:59 (latter .5 through hills back to house); Mile 11 in 6:43.
Felt pretty strong after beginning true taper yesterday.
12 Total Miles including a walk with my daughter, Sophia, who is home sick from school today.
Wesley
|
| Night Sleep Time: 4.50 | Nap Time: 0.00 | Total Sleep Time: 4.50 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 16.00 | 0.00 | 0.00 | 0.00 | 16.00 |
| 15 Miles on TM in 2 hours.
16 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 | | 1.50 | 10.50 | 0.00 | 0.00 | 12.00 |
| 10.5 Miles with Dave in 72 mins (6:52) at Scott Field track; ran 5X1.0 Mile Repeats with Dave at his threshold pace, approximately 6:30/repeat.
12 Total Miles including one-mile commute and half-mile walk with Charley.
Wesley
|
| Night Sleep Time: 6.00 | Nap Time: 0.00 | Total Sleep Time: 6.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 13.00 | 0.00 | 0.00 | 0.00 | 13.00 |
| 12 Miles in 95 mins on TM; 4 striders.
13 Total Miles including one-mile commute.
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 | | 2.00 | 0.00 | 0.00 | 0.00 | 2.00 |
| 2-Mile walk at the park on a beautiful Saturday.
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 | 1.50 | 11.00 |
| 9 Miles in 68:25 on a nice afternoon; ran to Scott Field and stretched it out with 6X400m Repeats at a smooth pace (89-90 secs/repeat); after returning home, I did a 2-Mile jog/walk in 30 mins with Diana, so I ended up with 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 | | 12.50 | 0.00 | 0.00 | 0.50 | 13.00 |
| 11 Miles in 86 mins on TM; 4 striders.
13 Total Miles including 2 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 | | 12.00 | 0.00 | 0.00 | 0.00 | 12.00 |
| 10 Miles in 80 mins on TM.
12 Total Miles including 2 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 | 0.00 | 0.00 | 0.00 | 12.00 |
| 8 Miles in 64 mins on TM.
12 Total Miles including 2 Miles of walking/jogging with Diana at park and 2 Miles of commuting.
Wesley
|
| Night Sleep Time: 7.50 | Nap Time: 0.00 | Total Sleep Time: 7.50 |
|
| | Race: |
Arkansas Traveler 100 (100 Miles) 15:59:12, Place overall: 1, 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 |
|
Beautiful day for the 24th running of the Arkansas Traveler 100 in the Ouachita National Forest.
6:00 am start at 48 degrees; peaking around 71 degrees in the afternoon; comfortable, early fall breeze all day long.
Miles 1 - 60 at 9:00/mile; Miles 61 - 100 at 10:00/mile.
17 GU Roctane Gels; 6 bags of GU Chomps; 13 20 oz. Gatorades; 3 peanut butter-and-honey sandwiches.
Ran alone from start to Mile 83.9 (Lake Winona) where I picked up my brother, Luke, as a pacer for the only stretch of night running. Running as much of the race as possible in daylight was part of my race strategy, and, in fact, I didn't even carry a flashlight/headlamp as an incentive to push hard for the 16-mile stretch between crew locations from Mile 68 (Powerline inbound) to Mile 83.9 (Lake Winona).
Third fastest time in race history, 22 minutes off course record.
Stayed clean (no falls) and kept my wits.
Stayed present, focused, and did my best, just as I had committed to do when talking to my son, Max, the night before the race. He believed in me. My wife, Diana, believed in and supported me throughout the process.
The efficiency and effectiveness of my two-man crew (my father, Mark, and Luke) was the envy of other runners. We crushed it, and there's no way sub-16 would have even been in the discussion without a near professional operation (approximately 7 minutes in 5 crew locations/aid stations).
My Granddad, who passed away Friday morning, was watching over me.
Wesley
|
| Night Sleep Time: 6.50 | Nap Time: 0.00 | Total Sleep Time: 6.50 |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 2.00 | 0.00 | 0.00 | 0.00 | 2.00 |
| 2-Mile walk/jog with Diana in 30 mins on a beautiful morning at my parents' land.
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 | | 6.00 | 0.00 | 0.00 | 0.00 | 6.00 |
| 5 Miles in 50+ mins around the paved loop at my neighborhood park. Glad my legs are working (sort of)...
6 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 | | 12.00 | 0.00 | 0.00 | 0.00 | 12.00 |
| 10 Miles of proper running in 79 mins on hotel TM in New Orleans; short swim and hot tub after, all before my 8:30 am meeting began.
12 Total Miles including 2 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 | | 8.00 | 0.00 | 0.00 | 0.00 | 8.00 |
| 6 Miles in 48 mins on TM.
8 Total Miles including 2 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 | | 2.00 | 0.00 | 0.00 | 0.00 | 2.00 |
| 2 Miles of jogging/walking in 30 mins with Diana at the park on a cool afternoon.
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 |
| 2-Mile walk/jog with Diana in 30 minutes on a cool, overcast morning.
Wesley
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.00 | 1.00 | 0.00 | 0.00 | 9.00 |
| 7 Miles in 54 mins on TM; Mile 7 at 6:58 (was not my best decision ever).
9 Total Miles including 2 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 | | 14.00 | 0.00 | 0.00 | 0.00 | 14.00 |
| 10 Miles in 80 mins on TM; I needed this workout badly, and it was the best I've felt since AT100.
14 Total Miles including 4 Miles of commuting Tuesday through today.
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 | | 17.00 | 0.00 | 0.00 | 0.00 | 17.00 |
| AM: 11 Miles in 91 mins on a perfect morning, 60 degrees, in Little Rock; ran to Scott Field where I met Dave for some relaxed, easy miles on a forgiving surface.
PM: 4 Miles around the soccer fields at Murray Park during the first part of Max's skills training; nice afternoon.
Total: 17 Miles including 2 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 | | 16.00 | 0.00 | 0.00 | 0.00 | 16.00 |
| 12 Miles in 95 mins on TM.
15 Total Miles including 3 Miles of commuting and my family's one-mile walk to and from church yesterday.
Pretty cool, and unexpected, coverage of my AT100 victory at the link below (including a nice write-up and podcast interview):
http://endurancebuzz.com/
Dave Hanenburg does a great job with this regional, endurance-running website.
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 | | 5.00 | 2.00 | 0.00 | 0.00 | 7.00 |
| 6 Miles in 44 mins on TM; 8:00 - 6:31 pace (Miles 5 and 6 at MP).
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 | | 12.00 | 1.00 | 0.00 | 0.00 | 13.00 |
| 12 Miles on TM in 94 mins; Mile 12 at 6:53.
13 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 | | 6.00 | 6.00 | 0.00 | 0.00 | 12.00 |
| 10 untimed Miles with Dave on a cool, cloudy day along the River Trail; started at noon from our office building and ran out west and back east, pushing a pretty descent pace for the majority of the run.
12 Total Miles including 2 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 | | 11.00 | 0.00 | 0.00 | 1.00 | 12.00 |
| 8 Miles in 60:40 on TM; 8 striders.
12 Total Miles including 2 Miles of commuting and 2-Mile walk during Max's soccer skills practice.
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 | | 4.00 | 6.00 | 0.00 | 0.00 | 10.00 |
| 6 Miles in 41 mins on TM.
10 Total Miles including 2 Miles commuting and 2-Mile walk/jog at the park with Diana.
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 | 2.00 | 0.00 | 0.00 | 15.00 |
| 13 Miles in 1:40 on TM; Miles 12 and 13 at 6:58/mile.
15 Total Miles including 2 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 | | 12.00 | 1.00 | 0.00 | 0.00 | 13.00 |
| 11 Miles in 85 mins on TM; Mile 11 at 6:58.
13 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 | | 9.00 | 2.00 | 0.00 | 0.00 | 11.00 |
| 8 Miles in 59 mins on TM; Miles 7 and 8 at 6:58/mile.
11 Total Miles including 3 Miles commuting.
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 | | 8.00 | 0.00 | 0.00 | 3.00 | 11.00 |
| 10 Miles on a beautiful afternoon in Little Rock.
Ran to Scott Field where I met Dave for 6X400m Repeats at approximately 90 secs/repeat; ran 2X1200 Repeats at similar pace before running home easy.
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 | | 6.00 | 3.00 | 3.00 | 0.00 | 12.00 |
| 8 Miles in 53 mins on TM; 3-Mile Tempo at 6:00/mile (LTP), Miles 6-8.
12 Total Miles including 2 Miles of commuting and 2-Mile walk/jog with Diana.
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 | | 13.00 | 2.00 | 0.00 | 0.00 | 15.00 |
| 13 Miles in 1:40 on TM while watching MSNBC's Election Day coverage; Miles 12 and 13 at 6:58/mile.
15 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 | | 4.00 | 5.00 | 1.00 | 0.00 | 10.00 |
| 8 Miles in 55 mins on TM; Miles 3 - 8 at 6:58 - 6:14 pace range.
10 Total Miles including 2 Miles 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 | | 10.00 | 2.00 | 0.00 | 1.00 | 13.00 |
| 11 Miles in 81 mins on TM. What started out as a planned easy run ended up much more enjoyable; Mile 9 at 6:58, Mile 10 at 6:31, and Mile 11 at 5:30! What the hell?! Good stuff randomly.
13 Total Miles including 2 Miles 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 | | 9.00 | 3.00 | 0.00 | 0.00 | 12.00 |
| 10 Miles in 74 mins on TM; Miles 8 and 9 at 6:58 and Mile 10 at 6:31.
12 Miles including 2 Miles 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 | | 3.00 | 0.00 | 0.00 | 0.00 | 3.00 |
| 3-Mile jog/walk with Diana at park on an absolutely beautiful day.
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 | 2.00 | 0.00 | 1.00 | 20.00 |
| AM: 9 Miles in 69 mins on TM set to 1.0 incline; Miles 8 and 9 at 6:58.
PM: 9 Miles in 69 mins on TM; 8 striders during Miles 8 and 9.
Total: 20 Miles including 2 Miles 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 | | 13.00 | 1.00 | 0.00 | 0.00 | 14.00 |
| 13 Miles in 1:40 on TM; Mile 13 at 6:58.
14 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 | | 5.00 | 3.00 | 3.50 | 0.00 | 11.50 |
| 8.5 Miles in 57 mins on TM; Miles 3 - 5 at 6:58/mile and Miles 6 - 8.5 at 6:00/mile.
11.5 Total Miles including 3 Miles of commuting over the last two days.
Wesley
|
| Night Sleep Time: 6.00 | Nap Time: 0.00 | Total Sleep Time: 6.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 16.50 | 6.00 | 1.50 | 0.50 | 24.50 |
| AM: 13.5 Miles in 97 mins on TM; Miles 7-9 at 6:58, Mikes 10-12 at 6:40, and final 1.5 Miles at 6:00.
PM: 9 Miles in 70 mins on TM; 4 striders.
Total: 24.5 Miles including 2 Miles 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 | | 10.00 | 5.00 | 0.00 | 0.00 | 15.00 |
| 13 Miles in 98 mins on TM set to 1.0 incline; Miles 9-13 at 6:58/mile.
15 Total Miles including 2 Miles commuting.
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 | | 7.00 | 0.00 | 3.00 | 1.00 | 11.00 |
| 10 Miles in 69:45 on TM.
After 6 Miles in 7:47 -7:24 pace range, I ran a 4-Mile Tempo at the following splits: 6:18, 6:00, 6:00, and 5:39 (with a fast finish).
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 | | 17.50 | 0.00 | 0.00 | 2.50 | 20.00 |
| AM: 12 Miles in 94 mins on TM set to 1.0 incline; 4 striders.
PM: 6 Miles, including 8X.25 Mile Repeats on a gorgeous afternoon.
Total: 20 Miles including one-mile commute and one-mile walk with Charley.
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 | | 11.00 | 1.00 | 0.00 | 0.00 | 12.00 |
| 11 Miles in 86 mins on TM; Mile 11 at 6:58.
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 | | 11.50 | 0.00 | 0.00 | 0.50 | 12.00 |
| 10 Miles in78 mins on TM; 4 striders.
12 Total Miles including 2 Miles 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 | | 21.00 | 2.00 | 0.00 | 1.00 | 24.00 |
| AM: 15 Miles in 1:40 on TM set to 1.0 incline; Miles 12 and 13 at 6:58/mile and 4 striders during Mile 15.
PM: 5 Miles in 39 mins on TM; 4 striders.
Total: 24 Miles including 1 Mile walking on TM at 2.0 incline, 1 Mile walk with Charley at park, and 2 Miles 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 | | 9.00 | 2.00 | 0.00 | 0.00 | 11.00 |
| 8 Miles in 58 mins on TM; Miles 7 and 8 at 6:31/mile.
11 Total Miles including 3 Miles commuting/walking.
Wesley
|
| Night Sleep Time: 7.00 | Nap Time: 0.00 | Total Sleep Time: 7.00 |
|
| | Race: |
Stony Creek Turkey Trail Trot (6.1 Miles) 00:40:56, Place overall: 2, Place in age division: 1 | | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 2.90 | 6.10 | 0.00 | 0.00 | 9.00 |
| On a crisp morning around 26 degrees with light snow falling, I ran the Turkey Trail Trot 10K at Stony Creek Metropark in Shelby, Michigan, a Detriot suburb about 11 Miles north of Troy, Michigan, where I am staying with Diana's parents for the holidays.
Great, well-organized race(s) on awesome trails, including quiet a bit of single track. Offerings include the 10K, a 4-Miler, and a 2.5 Mile hike.
Ran pretty well and thoroughly enjoyed myself, finishing 2nd overall in 40:56 (6:36/mile).
Now, I'm very much looking forward to a fun and relaxing day with my family.
Happy Thanksgiving to everyone on FRB.
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 | 1.00 | 0.00 | 0.00 | 6.00 |
| 6 Miles barefoot in 46 mins on my sister-in-law's treadmill; Mile 6 at 6:58.
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 | 2.00 | 11.00 |
| 11 Miles, including 4X800m Repeats at Troy Athens High School track.
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 | 0.50 | 14.00 |
| 11 Miles in 85 mins on TM; 4 striders.
14 Total Miles including 3 Miles commuting/walking over the last two days.
Wesley
|
| Night Sleep Time: 0.00 | Nap Time: 7.50 | Total Sleep Time: 7.50 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.00 | 4.00 | 0.00 | 0.00 | 9.00 |
| 8 Miles in 58 mins on TM; Miles 1-4 in 26 mins and Miles 5-8 in 32 mins.
9 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 | | 15.50 | 0.00 | 0.00 | 0.50 | 16.00 |
| 14 Miles in 1:50 on TM; 4 striders.
16 Total Miles including 2 Miles 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 | | 3.00 | 10.00 | 3.00 | 0.00 | 16.00 |
| Noon: 10 Miles in 69 mins on TM.
PM: 3 Miles in 18:30 on TM; 6:18, 6:11, and 6:00.
Total: 16 Miles including 3 Miles 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 | | 14.25 | 0.00 | 0.00 | 0.00 | 14.25 |
|
13.5 Miles in 1:38:35 on a near perfect day in Little Rock.
From my house, cutover to H Street, to Kavanaugh, then Markham toward downtown; at roughly Mile 4, turned north on Park Street, followed by a quick crossing of Cantrell to Riverdale; stayed on Riverdale/River Trail for 3+ Miles, then up Overlook at approximately Mile 9, and through Camack Village to Heights; Taylor Street to Country Club to Kavanaugh, to Hughes, where I crossed back over Cantrell toward home.
Great day for a run...and an afternoon walk!
14.25 Total 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 | | 14.50 | 6.00 | 0.00 | 0.00 | 20.50 |
| 18.5 Miles in 2:18 on TM; Miles 13-16 at 6:58/mile and 17-18 at 6:31/mile.
20.5 Miles including 2 Miles 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 | | 14.50 | 1.00 | 0.00 | 0.50 | 16.00 |
| 14 Miles in 1:47 on TM; Mile 13 at 6:53 and 4 striders during Mile 14.
16 Total Miles including one-mile commute and one-mile walk with Charley at park.
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 | 9.00 | 0.00 | 0.00 | 10.00 |
| 9 Miles in 61:55 on TM.
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 | | 7.00 | 3.00 | 0.00 | 0.00 | 10.00 |
| 9 Miles in 65:55 on TM set to 1.0 incline; Miles 7-9 at 6:58/mile.
10 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 | | 13.50 | 0.00 | 0.00 | 0.50 | 14.00 |
| 13 Miles in 1:40 on TM; 4 striders.
14 Yotal 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 | | 7.00 | 0.00 | 0.00 | 4.00 | 11.00 |
| 10 Miles in 68:46; 2-Mile warm-up to Scott Field followed by 4X1.0 Mile Repeats in 6:00, 5:58, 5:58, and 5:56, with half-mile jogging recovery between Repeats; 2-Mile cool-down back home.
11 Total Miles including one-mile walk to and from church with kids.
Beautiful morning in the mid 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 | | 20.25 | 3.00 | 0.00 | 0.75 | 24.00 |
| AM: 12.5 Miles in 93 mins on TM set to 1.0 inclune; 6 striders.
PM: 9.5 Miles in 71 mins on TM; Miles 2-4 at 6:30/mile.
Total: 24 Miles including 2 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 | | 12.50 | 0.00 | 0.00 | 0.50 | 13.00 |
| 11 Miles on TM in 85 minutes; 4 striders.
13 Total Miles including 2 Miles commuting.
Wesley
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| Night Sleep Time: 7.00 | Nap Time: 0.00 | Total Sleep Time: 7.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.00 | 6.00 | 0.00 | 0.00 | 14.00 |
| 12 Miles in 86 mins on TM; Miles 7-9 at 6:58/mile and Miles 10-12 at 6:40/mile.
14 Total Miles including 2 Miles commuting.
Wesley
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| Night Sleep Time: 6.50 | Nap Time: 0.00 | Total Sleep Time: 6.50 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 11.25 | 2.00 | 3.00 | 0.75 | 17.00 |
| AM: 8 Miles in 53:55 on TM; 4 Miles at 6:58/mile, Mile 5 at 6:31, and Miles 6-8 in 18:25 (tempo paces at 6:18, 6:07, and 6:00, respectively.
PM: 7 Miles in 50:25 on TM; 6 striders.
Total: 17 Miles including 2 Miles commuting.
Wesley
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| 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 | | 10.50 | 0.00 | 0.00 | 0.50 | 11.00 |
| 9 Miles in 67:55 on TM; 4 striders.
11 Total Miles including 2 Miles walking/commuting.
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 | | 11.00 | 0.00 | 0.00 | 0.00 | 11.00 |
| 11 Miles untimed on a cool morning around 41 degrees in Luttle Rock.
Enjoyable pace along one of my favorite, hilly runs; H Street to Kavanaugh, down Lookout to River Trail, then up Overlook and back home through Camack Village.
Off to folks' house near Malvern for the first of several family get-togethers over the holidays. My brother's family made it in from Virginia yesterday.
Wesley
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| Night Sleep Time: 7.00 | Nap Time: 0.00 | Total Sleep Time: 7.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.00 | 0.00 | 0.00 | 0.00 | 8.00 |
| Approximately 8 Miles with my brother, Luke, at Lake Catherine State Park.
Beautiful day around 50 degrees on the rocky, single track trails.
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 | | 18.50 | 2.00 | 0.00 | 0.00 | 20.50 |
| 18.5 Miles in 2:21 on TM while watching BYU and Memphis in a pretty ridiculous pre-Christmas bowl game. Not the defensive battle the pundits predicted...
20.5 Miles including 2 Miles commuting.
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 | 6.50 | 0.00 | 0.00 | 7.50 |
| 6.5 Miles in 45 mins on TM; final 2 Miles in 6:31/mile after 4.5 at 6:58 pace.
7.5 Miles including one-mile commute.
Wesley
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| 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 | | 20.00 | 0.00 | 0.00 | 0.00 | 20.00 |
| Couldn't sleep...so hopped out of bed for 19.25 Miles in 2:28 on a nice morning around 41 degrees. Ran the BIG loop downtown past State Capitol, then to Clinton Library and over Clinton Bridge, next picking up the Arkansas River Trail back west through North Little Rock for 7+ Miles, and finally, over Big Dam Bridge back into Little Rock, up Overlook and through Camack Village and the Heights via University back home.
Mark me down for a smooth 20 because I plan to take my dog for a walk at the park later.
Wesley
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| Night Sleep Time: 5.50 | Nap Time: 0.00 | Total Sleep Time: 5.50 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 6.00 | 0.00 | 2.00 | 8.00 |
| Merry Christmas!
8 Miles in 53:38, including 8X400m Repeats at Scott Field track near my house, on a cold but sunny Christmas morning; ran the repeats around 85 seconds.
Wesley
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| Night Sleep Time: 9.00 | Nap Time: 0.00 | Total Sleep Time: 9.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.00 | 0.00 | 0.00 | 0.00 | 6.00 |
| 6 Miles with Luke in a cool mist along Hwy. 171 to the County Line and back to my parents' house.
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 | | 0.00 | 12.00 | 0.00 | 0.00 | 12.00 |
| 12 Miles in 1:23:43 (6:59) on a coldish, overcast day around 40 degrees.
From my parents house, I ran north on Hwy.171 for 4 Miles, then west on Hwy. 290 for 2 Miles toward Hot Springs (and past my old Methodist summer camp, Camp Tanako) before turning around and heading back. Big negative split because it took me a while to get warmed-up (and motivated).
Wesley
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| 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 | | 1.00 | 10.00 | 0.00 | 0.00 | 11.00 |
| 10 Miles in 1:09:14 on a cold, but sunny (finally!) morning along Hwy.171 near my parents' house outside of Malvern.
11 Total Miles including a mile or so of walking.
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 | | 3401.90 | 530.35 | 52.75 | 130.00 | 4115.00 |
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| Night Sleep Time: 1857.00 | Nap Time: 28.50 | Total Sleep Time: 1885.50 | |
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