| 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 | | 3579.06 | 387.94 | 59.00 | 26.00 | 4052.00 |
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| Night Sleep Time: 2055.00 | Nap Time: 0.00 | Total Sleep Time: 2055.00 | |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.00 | 0.00 | 0.00 | 1.00 | 7.00 |
| 6 Miles along Hwy. 171 to County Line and back; several striders during last 1.5 Miles.
7 Total Miles.
Wesley
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| Night Sleep Time: 7.00 | Nap Time: 0.00 | Total Sleep Time: 7.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.00 | 0.00 | 0.00 | 0.00 | 8.00 |
| 8 sluggish miles back to my parents' house after playing with kids at Malvern city park.
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 | 0.00 | 7.00 | 0.00 | 8.00 |
| 7 Miles in 44:20 (6:20), including two bridge crossings, along Arkansas River Trail.
8 Total Miles including one-mile walk with kids back home after church this morning.
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 | | 30.50 | 0.00 | 0.00 | 0.50 | 31.00 |
| AM: 20 Miles on TM in 2:35; 4 striders.
PM: 8 Miles in 64 mins on TM.
Total: 31 Miles including 2 Miles commuting and one-mile walk with Charley at park.
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 | | 19.00 | 0.00 | 0.00 | 0.00 | 19.00 |
| 15 Miles in 2 hours on TM.
19 Miles including 2 miles commuting and 2 Miles walking at 2.0 incline on TM.
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 | | 17.50 | 6.00 | 0.00 | 0.50 | 24.00 |
| AM: 15 Miles in 1:48:45 on TM; Miles 9-14 at 6:58/mile.
PM: 7 Miles in 55 mins on TM; 4 striders.
Total: 24 Miles including 2 Miles commuting/walking.
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 | | 23.50 | 0.00 | 0.00 | 0.50 | 24.00 |
| AM: 12 Miles in 93 mins on TM.
PM: 8 Miles in 63 mins on TM; 4 striders.
Total: 24 Miles including 3 Miles walking at 2.0 incline on TM and 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 | | 23.50 | 3.00 | 1.00 | 0.50 | 28.00 |
| AM: 13 Miles in 1:42 on TM; 4 striders.
PM: 11 Miles on TM; 8-Mile Progressive from 8:00 pace to 6:15 pace (57 mins), 2-Mile cool-down at 8:00 pace, and 1 Mile walking at 2.0 incline.
Total: 28 Total Miles including 2 Miles commuting and 2 Miles walking at park.
Wesley
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| Night Sleep Time: 7.50 | Nap Time: 0.00 | Total Sleep Time: 7.50 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 13.00 | 0.00 | 0.00 | 13.00 |
| 13 Miles in 1:27:45 (6:44) on a cold, sunny morning around 30 degrees with a sharp wind out of the west.
Ran via H Street to Kavanaugh through Hillcrest to Markham, cutting over to River Trail near Arkansas School for the Blind. Ran 4 Miles along River Trail into headwind before climbing up Overlook and weaving through the hills of Camack Village back home.
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 | | 28.00 | 4.00 | 0.00 | 0.00 | 32.00 |
| AM: 13 Miles in 95 mins on TM; Miles 10-12 at 6:58/mile and Mile 13 at 6:27.
PM: 17 Miles in 2:14 on TM.
Total: 32 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 | | 17.00 | 0.00 | 0.00 | 0.00 | 17.00 |
| 15 Miles in 2 hrs on TM.
17 Total 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 | | 27.00 | 1.00 | 0.00 | 0.00 | 28.00 |
| AM: 20 Miles in 2:35 on TM.
PM: 6 Miles in 46 mins on TM.
Total: 28 Miles including 2 Miles commuting/walking.
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 | | 12.00 | 4.00 | 0.00 | 0.00 | 16.00 |
| 14 Miles in 1:42 on TM; Miles 11-12 at 6:58/mile and 13-14 at 6:29/mile.
16 Total Miles including one-mile commute and one-Mike walk with Charley.
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 | | 32.00 | 0.00 | 0.00 | 0.00 | 32.00 |
| AM: 25 Miles in 3:20 on TM.
PM: 3 Miles walking briskly on TM. I've been nursing a nasty blister on the inside of my second, right toe all week. Strange because I've never had blister issues and always lube-up as a precaution.
32 Miles including 2 Miles commuting and 2 Miles walking with Charley and kids at park.
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 | 2.00 | 10.00 |
| 8 Miles, including 8X400m Repeats, at Scott Field track on a cold morning.
10 Total Miles including 2 Miles walking to and from church with Max and Sophia (on bikes).
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 | | 19.50 | 0.00 | 0.00 | 0.50 | 20.00 |
| 19 Miles in 2:26 on TM; 4 striders.
20 Total Miles including one-mile commute.
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 | | 17.00 | 3.00 | 0.00 | 0.00 | 20.00 |
| AM: 10 Miles in 74 mins on TM.
PM: 8 Miles in 58:55 on TM.
Total: 20 Total Miles including 2 Miles commuting.
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 | | 32.00 | 0.00 | 0.00 | 0.00 | 32.00 |
| AM: 24 Miles in 3:12 on TM.
PM: 6 Miles in 48 mins on TM.
Total: 32 Miles including 2 Miles walking/commuting.
Wesley
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| Night Sleep Time: 7.50 | Nap Time: 0.00 | Total Sleep Time: 7.50 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 26.00 | 0.00 | 0.00 | 0.00 | 26.00 |
| AM: 17 Miles in 2:12 on TM.
PM: 5 Miles barefoot in 40 mins on TM.
Total: 26 Miles including 2 Miles walking on TM at 2.0 incline and 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 | | 12.00 | 0.00 | 0.00 | 0.00 | 12.00 |
| 11 Miles in 87 mins on a cold morning with several inches of snow on the ground. Ran to Scott Field track in order to reduce chances of slipping on the icy roads and hurting myself. Really enjoyed the snowy landscapes and tough running.
12 Total Miles including one-mile walk at park.
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 |
| 12 Miles in approximately 94 mins on another cold day around 30 degrees in Little Rock.
Very few people out mid-morning because still lots of ice and snow on sidewalks and shoulders.
Ran over to Hillcrest and connected to River Trail via Allsopp Park trails; River Trail, up Overlook, and through Camack Village and the Heights back home.
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 | | 1.00 | 10.00 | 0.00 | 0.00 | 11.00 |
| 10 Miles in 69:57 east downtown, looping around State Capitol, west on 7th, back north on Woodruff to Hillcrest, then back home via H Street.
11 Total Miles including one-mile walk in neighborhood.
Good running.
Wesley
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| Night Sleep Time: 7.50 | Nap Time: 0.00 | Total Sleep Time: 7.50 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 23.50 | 0.00 | 0.00 | 0.50 | 24.00 |
| 22 Miles in 2:55 on TM; 5 striders.
24 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 | | 16.00 | 1.00 | 0.00 | 0.00 | 17.00 |
| AM: 14 Miles in 1:48 on TM.
Total: 17 Total Miles including 2 Miles commuting and one-Mile walk at park.
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 | | 26.50 | 3.00 | 0.00 | 0.50 | 30.00 |
| AM: 24 Miles in 3:10:50 on TM; 4 striders.
PM: 3 Miles at 6:58/mile on TM followed by 2 Miles walking at 2.0 incline.
Total: 30 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 | | 13.00 | 0.00 | 0.00 | 0.00 | 13.00 |
| 12 Miles in 90 mins on TM.
13 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 | | 34.00 | 0.00 | 0.00 | 1.00 | 35.00 |
| AM: 27 Miles in 3:35 on TM; 4 striders.
PM: 4 Miles walking on TM at 2.0 incline followed by 4 striders (also at 2.0 incline because I forgot to adjust it down!) with easy running in between for 5 total miles.
Total: 35 Miles including 2 Miles commuting and one-mile walk with Charley on a beautiful afternoon.
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 | | 4.00 | 3.50 | 0.00 | 2.50 | 10.00 |
| 8 Miles on a far too beautiful morning for January in Arkansas, 55 degrees with a light wind. I ran to Scott Field for 4X800m untimed Repeats.
10 Total Miles including walking to and from church with Max and Sophia and at the park.
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 | | 15.00 | 3.00 | 0.00 | 0.00 | 18.00 |
| 15 Miles in 1:51 on TM.
18 Total Miles including 2 Miles commuting and one-mile walk with Charley at park.
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 mins on TM.
12 Total Miles including 2 Miles commuting/walking.
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 | | 9.00 | 4.00 | 0.00 | 0.00 | 13.00 |
| 12 Miles in 89 mins on TM; Miles 11 and 12 at 6:31/mile.
13 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 80 mins on TM.
12 Total 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 | | 12.50 | 0.00 | 0.00 | 0.50 | 13.00 |
| 11 Miles in 84 mins on TM; 4 striders.
13 Total 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 | | 2.00 | 0.00 | 0.00 | 0.00 | 2.00 |
| 2-Mile walk with Diana and Evan on a cool, beautiful afternoon.
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 | | 9.00 | 0.00 | 1.00 | 0.00 | 10.00 |
| 7 Miles on a beautiful morning around 50 degrees at Scott Field; 8X200m Repeats.
10 Total Miles including 3 Miles walking.
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 | | 13.00 | 0.00 | 0.00 | 0.00 | 13.00 |
| 10 Miles in 77 mins on TM.
13 Total Miles including 3 Miles walking/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 | | 7.00 | 0.00 | 0.00 | 0.00 | 7.00 |
| 6 Miles walking on TM at 2.0 incline.
7 Total Miles including one-mile commute.
Wesley
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| Night Sleep Time: 6.00 | Nap Time: 0.00 | Total Sleep Time: 6.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.50 | 0.00 | 0.00 | 0.50 | 9.00 |
| 8 Miles in 62:45 on TM; 4 striders.
9 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 | | 9.00 | 0.00 | 0.00 | 0.00 | 9.00 |
| 7 Miles in 56 mins on TM.
9 Total 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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| | Race: |
Black Canyon Ultras 100K (62 Miles) 10:04:54, Place overall: 9, Place in age division: 9 | | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 63.00 | 0.00 | 0.00 | 0.00 | 63.00 |
| Had a blast running the Black Canyon Ultras 100K on a hot day near 90 degrees just north of Phoenix.
I ran a smart controlled race, climbing from 14th place at the Mile 38 Aid Station to finish 9th overall in 10:04 amongst a very competive field that included well-known marathoners Sage Canaday (1st) and Chris Mocko (3rd), as well as a slew of top ultra runners like Hal Koerner, Ben Stern, and Ryan Kaiser.
Congrats to Sage and Charlie Ware (2nd) for earning those coveted "Golden Tickets" to Western States. Sage also crushed the course record by nearly an hour, finishing in 7:52 on a course that is almost entirely single track with multiple river crossings! For those that are interested, Sage missed qualifying for today's Olympic Marsthon Trials by 12 seconds when he finished 18th overall in last year's Boston Marathon.
I cannot say enough about my wonderful crew chief and beautiful wife, Diana. She is my good luck charm / secret weapon in races, and she's becoming a pro at crewing ultras as well. We're heading up to the Grand Canyon for a couple of days tomorrow, with lots of eating and even a mule ride on the itinerary.
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 | | 3.00 | 0.00 | 0.00 | 0.00 | 3.00 |
| 3 Miles walking.
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 | | 3.00 | 0.00 | 0.00 | 0.00 | 3.00 |
| 3 Miles walking.
Wesley
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| Night Sleep Time: 7.00 | Nap Time: 0.00 | Total Sleep Time: 7.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 2.00 | 0.00 | 0.00 | 0.00 | 2.00 |
| 2 Miles walking.
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 | | 5.00 | 2.00 | 0.00 | 0.00 | 7.00 |
| 6 Miles in 43 mins on TM.
7 Total Miles including one-mile commute.
Wesley
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| Night Sleep Time: 4.50 | Nap Time: 0.00 | Total Sleep Time: 4.50 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 11.00 | 0.00 | 0.00 | 0.00 | 11.00 |
| 7 Miles in 54 mins on TM.
11 Total Miles including 2 Miles walking at 2.0 incline on TM and 2 Miles commuting.
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 | | 14.00 | 0.00 | 0.00 | 0.00 | 14.00 |
| 10 Miles in 80 mins on TM.
14 Total Miles including 4 Miles walking/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 | | 3.00 | 0.00 | 0.00 | 0.00 | 3.00 |
| 3-Mile walk on River Trail with Diana and Evan.
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 | | 13.00 | 1.00 | 0.00 | 0.00 | 14.00 |
| 11 Miles in 85 mins on TM.
14 Total Miles including 3 Miles commuting/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 | | 8.00 | 3.00 | 0.00 | 0.00 | 11.00 |
| 10 Miles in 73 mins on TM; Miles 9 and 10 at 6:27/mile.
11 Total Miles including 1 Mile walking.
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 | | 15.00 | 0.00 | 0.00 | 0.00 | 15.00 |
| AM: 10 Miles in 80 mins on TM.
PM: 3 Miles on TM.
Total: 15 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 | | 12.00 | 0.00 | 0.00 | 0.00 | 12.00 |
| 10 Miles in 77 mins on TM.
12 Total Miles including 2 Miles walking/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 | | 9.00 | 1.00 | 0.00 | 0.00 | 10.00 |
| 8 Miles in 59 mins on TM; Mile 8 at 6:27.
10 Total Miles including 2 Miles commuting/walking.
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 | | 2.00 | 0.00 | 0.00 | 0.00 | 2.00 |
| 2-Mile walk with entire family on a beautiful morning.
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 | | 14.00 | 1.00 | 0.00 | 0.00 | 15.00 |
| 12 Miles in 90:20 on TM; final mile at MP, or what my MP was back when I actually ran them.
15 Total Miles including 3 Miles walking/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 | | 14.00 | 1.00 | 0.00 | 0.00 | 15.00 |
| 13 Miles in 92:50 on TM.
15 Total Miles including one-mile commute and one-mile walk/jog with Max at the park.
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 | | 22.00 | 0.00 | 0.00 | 0.00 | 22.00 |
| AM: 16 Miles on TM; 11 Miles walking at 2.0 incline and 5 Miles of easy running in 40 mins.
PM: 5 Miles in 40 mins.
Total: 22 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 | | 12.00 | 0.00 | 0.00 | 0.00 | 12.00 |
| 10 Miles on TM; 3 Miles walking at 2.0 incline followed by 7 Miles in 56 mins.
12 Total Miles including one-mile commute and one-mile walk with Charley at park.
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 | | 10.00 | 1.00 | 0.00 | 0.00 | 11.00 |
| 9 Miles in 69 mins on TM.
11 Total Miles including 2 Miles commuting/walking.
Took it easy this week to prepare for the one-mile, Little Rockers Kids Marathon tomorrow morning with Max!
Wesley
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| Night Sleep Time: 6.00 | Nap Time: 0.00 | Total Sleep Time: 6.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 3.00 | 0.00 | 0.00 | 0.00 | 3.00 |
| I had a blast running the Little Rockers Kids Marathon with my oldest son, Max. I'm really proud of him, mainly for putting up with my coaching, and we ran steady and progressively faster for a strong finish.
Nice walk in the River Market later in the afternoon.
Wesley
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| Night Sleep Time: 6.50 | Nap Time: 0.00 | Total Sleep Time: 6.50 |
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| | Race: |
Little Rock Marathon (26.22 Miles) 02:49:06, Place overall: 4, Place in age division: 2 | | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 2.78 | 26.22 | 0.00 | 0.00 | 29.00 |
| Yesterday afternoon, two hours before the expo closed, I registered for one of the few remaining spots in the Little Rock Marathon.
This was my first marathon and first road race (other than a couple company-sponsored 5Ks) since the 2013 Boston Marathon.
On a beautiful morning near 45 degrees at the start, I ran comfortably and consistently, averaging a 6:17 pace through the half and a 6:27 pace for the entire race. Miles 21-24 back toward downtown were into a pretty strong headwind along the Arkansas River, and my pace was affected.
I really enjoyed myself out there today...no pressure and no expectations...it was fun. And fun is exactly what I needed. Despite being only three weeks removed from my ninth place finish at the Black Canyons 100K, I'm really glad I made the decision to run today. Maybe it was Max's strong finish at the Kids Marathon yesterday that inspired me!
Finally, I have to thank my wife, Diana, who supported my crazy notion to run today's race on a whim. It was awesome to see her and my youngest, Evan, just past Mile 15 at the highest point on the course (and only 1.5 Miles from our house).
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 | 0.00 | 0.00 | 0.00 | 10.00 |
| 8 Miles on TM; 4 Miles walking at 2.0 incline and 4 Easy Miles in 32 mins.
10 Total Miles including 2 Miles 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 | 0.00 | 0.00 | 0.00 | 9.00 |
| 8 Miles in an hour on TM;
9 Miles including one-mile commute.
Wesley
|
| Night Sleep Time: 6.00 | Nap Time: 0.00 | Total Sleep Time: 6.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 15.00 | 0.00 | 0.00 | 0.00 | 15.00 |
| AM: 8 Miles on TM.
PM: 5 Miles on TM; 2 Miles walking at 2.0 incline and 3 Miles of easy running.
Total: 15 Miles including 2 Miles commuting.
Wesley
|
| Night Sleep Time: 6.50 | Nap Time: 0.00 | Total Sleep Time: 6.50 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.00 | 0.00 | 0.00 | 0.00 | 7.00 |
| 6 Miles in 45 mins on TM.
7 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 | | 20.50 | 0.00 | 0.00 | 0.50 | 21.00 |
| AM: 13 Miles in 1:40 on TM; 4 striders.
PM: 6 Miles on TM.
Total: 21 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 | | 7.00 | 0.00 | 0.00 | 0.00 | 7.00 |
| 6 Miles on a bright, hot day in Little Rock.
7 Total Miles including 1 Mile 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 | | 2.00 | 0.00 | 0.00 | 0.00 | 2.00 |
| 2 Miles 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 | | 8.00 | 0.00 | 0.00 | 0.00 | 8.00 |
| 5 Miles home from downtown Firestone on a beautiful afternoon (despite the flat tire) in Little Rock.
8 Total Miles including 3 Miles 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 | | 28.00 | 0.00 | 0.00 | 0.00 | 28.00 |
| 20 Miles on TM in 2:40.
28 Total Miles, including 2- and 5-Mile commutes pushing Evan to doctor's appointment and downtown Firestone, respectively.
Any city is walkable with the proper motivation and careful planning.
Wesley
|
| Night Sleep Time: 7.00 | Nap Time: 0.00 | Total Sleep Time: 7.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.00 | 0.00 | 0.00 | 0.00 | 8.00 |
| 7 Miles in 50:45 (7:15) on a windy day along the River Trail after my kids' soccer games.
8 Total Miles including one-mile walk.
Wesley
|
| Night Sleep Time: 6.00 | Nap Time: 0.00 | Total Sleep Time: 6.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 3.00 | 0.00 | 0.00 | 0.00 | 3.00 |
| 2-Mile hike to Cedar Falls at Petit Jean Mountain State Park and one-mile walk to Easter Egg Hunt at Trinity UMC.
Falls were beautiful on a cool, early Spring day.
3 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 | | 13.00 | 2.00 | 0.00 | 0.00 | 15.00 |
| 14 Miles in 1:44 on TM.
15 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 | | 19.00 | 1.00 | 0.00 | 0.00 | 20.00 |
| AM: 13 Miles in 97 mins on TM.
PM: 6 Miles walking on TM at 2.0 incline.
Total: 20 Miles including one-mile commute.
Wesley
|
| Night Sleep Time: 7.00 | Nap Time: 0.00 | Total Sleep Time: 7.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 16.00 | 0.00 | 0.00 | 0.00 | 16.00 |
| 14 Miles in 1:52 on TM.
16 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 | | 20.00 | 1.00 | 0.00 | 0.00 | 21.00 |
| 13 Miles in 1:40 on TM followed by 6 Miles walking on TM at 2.0 incline.
21 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 | | 2.00 | 3.00 | 0.00 | 0.00 | 5.00 |
| 5 Miles in 35 mins on TM; 7:30 - 6:27 pace range.
Wesley
|
| Night Sleep Time: 7.50 | Nap Time: 0.00 | Total Sleep Time: 7.50 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.00 | 0.00 | 0.00 | 0.00 | 4.00 |
| 4 Miles walking on a beautiful Easter Sunday in Arkansas.
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 | | 30.00 | 0.00 | 0.00 | 0.00 | 30.00 |
| AM: 21 Miles in 2:37 on TM.
PM: 6 Miles on TM; 4 Miles walking at 2.0 incline and 2 Miles easy.
Total: 30 Miles including 2 Miles 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 | | 4.00 | 4.00 | 0.00 | 0.00 | 8.00 |
| 7 Miles in 50 mins on TM.
8 Total Miles including one-mile commute.
Wesley
|
| Night Sleep Time: 7.00 | Nap Time: 0.00 | Total Sleep Time: 7.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 16.00 | 0.00 | 0.00 | 0.00 | 16.00 |
| AM: 2 Miles walking on TM at 2.0 incline.
PM: 13 Miles in 1:40 on TM.
Total: 16 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 | | 15.00 | 1.00 | 0.00 | 0.00 | 16.00 |
| 13 Miles in 1:40 on TM.
16 Miles including 3 Miles 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 | | 9.00 | 4.00 | 4.00 | 0.00 | 17.00 |
| AM: 5 Miles in 26 mins on TM; Miles 2-5 at 6:15/mile.
PM: 9 Miles in 67 mins on TM.
Total: 17 Miles including 2 Miles commuting and one-Mike walk with Diana and Evan after work.
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 | 0.00 | 0.00 | 0.00 | 4.00 |
| Between my oldest kids' soccer games, 2 Miles walking with Diana and Evan and 2 Miles easy running along the River Trail on a beautiful morning.
4 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 | | 15.00 | 11.00 | 0.00 | 0.00 | 26.00 |
| AM: 18 Miles in 2:14 on TM; Miles 13-18 at 6:58/mile.
PM: 5 Miles at 6:58/mile on TM.
Total: 26 Miles including 3 Miles walking/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 | | 14.00 | 0.00 | 0.00 | 0.00 | 14.00 |
| 12 Miles in 93 mins on TM.
14 Total Miles including one-mile commute and one-Mike 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 | | 1.00 | 5.00 | 0.00 | 0.00 | 6.00 |
| 5 Miles in 34 mins on TM.
6 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 | | 10.00 | 4.00 | 0.00 | 0.00 | 14.00 |
| 12 Miles in 87 mins on TM.
14 Total Miles including 2 Miles 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 | | 11.00 | 3.00 | 1.00 | 0.00 | 15.00 |
| 13 Miles in 95:35 on TM; Miles 10-13 at 6:58 - 5:44 range.
15 Total Mikes 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 | | 5.00 | 0.00 | 0.00 | 0.00 | 5.00 |
| 5 slow miles nursing a fever on an otherwise great day in Little Rock.
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 Miles walking to and from church with kids.
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 | 6.00 | 0.00 | 0.00 | 18.00 |
| 1:30 PM: 10 Miles in 75 mins on TM.
4:30 PM: 6 Miles in 40:15 on TM; MP at 6:53 - 6:27.
Total: 18 Total Miles including one-mile commute and one-mile walk at park with Evan.
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 77 mins on TM.
12 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 | | 1.00 | 5.00 | 0.00 | 0.00 | 6.00 |
| 5 Miles in 34 mins on TM; 6:53 - 6:40 pace.
6 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 | | 25.00 | 0.00 | 0.00 | 0.00 | 25.00 |
| 10 Miles in 75 mins, 8 Miles walking at 2.0 incline, and 5 Miles in 40 mins, all on TM.
25 Total Miles including 2 Miles 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 | 1.00 | 0.00 | 0.00 | 15.00 |
| 13 Miles in 1:40 on TM.
15 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 | | 6.00 | 0.00 | 0.00 | 0.00 | 6.00 |
| 5 Miles along River Trail on a cool and overcast day.
6 Total Miles including one-Mike commute.
Wesley
|
| Night Sleep Time: 7.00 | Nap Time: 0.00 | Total Sleep Time: 7.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 16.00 | 9.00 | 0.00 | 0.00 | 25.00 |
| AM: 9 Miles in 62:40 followed by 8 Miles walking at 2.0 incline on TM.
PM: 6 Miles in 45 mins on TM.
Total: 25 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 | | 1.00 | 7.00 | 3.00 | 0.00 | 11.00 |
| AM: 6 Miles in 41 mins on TM; 6:58 - 6:31.
PM: 4 Miles in 25 mins on TM; Miles 2-4 at 6:07/mile.
Total: 11 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 | | 13.00 | 0.00 | 0.00 | 0.00 | 13.00 |
| 12 Miles in 93 mins on TM.
13 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 | | 17.00 | 2.00 | 0.00 | 0.00 | 19.00 |
| AM: 17 Miles in 2:10 on TM.
PM:
Total: 19 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 | | 11.00 | 1.00 | 0.00 | 0.00 | 12.00 |
| 10 Miles in just under 77 mins on TM.
12 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 | | 2.00 | 0.00 | 0.00 | 0.00 | 2.00 |
| 2 Miles walking to and from church with kids.
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 | 6.00 | 0.00 | 0.00 | 7.00 |
| 6 Miles in 41:50 on TM.
7 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 | | 25.00 | 0.00 | 0.00 | 0.00 | 25.00 |
| 20 Miles in 2:38 followed by 2 Miles walking at 2.0 incline on TM.
25 Total Miles including 2 Miles commuting and one-mile walk at 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 | | 2.00 | 0.00 | 4.00 | 0.00 | 6.00 |
| 4 Miles in 25 mins on TM; 6:18 (3) and 6:07.
6 Total Miles including 2 Miles 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 | | 10.00 | 8.00 | 0.00 | 0.00 | 18.00 |
| 16 Miles in 1:53:50 on TM; Miles 9-16 at 6:58 (4) and 6:44 (4).
18 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 | | 20.00 | 0.00 | 0.00 | 0.00 | 20.00 |
| 19 Miles in 2:32 on TM.
20 Total Miles including one-mile commute.
Wesley
|
| Night Sleep Time: 6.00 | Nap Time: 0.00 | Total Sleep Time: 6.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 2.00 | 0.00 | 0.00 | 0.00 | 2.00 |
| 2 Miles 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 | | 10.00 | 0.00 | 0.00 | 0.00 | 10.00 |
| 9.5 Miles in around 73 minutes on a gorgeous morning along one of my favorite, holly loops through Hillcrest, Riverdale, and Camack.
10 Total Miles.
Wesley
|
| Night Sleep Time: 7.00 | Nap Time: 0.00 | Total Sleep Time: 7.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 19.00 | 4.00 | 0.00 | 0.00 | 23.00 |
| AM: 16 Miles in 1:57:50; Miles 13-16 at 6:58/mile.
PM: 6 Miles barefoot on TM; Miles 1-5 in 40 mins; Mile 6 walking.
Total: 23 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 | | 24.00 | 0.00 | 0.00 | 0.00 | 24.00 |
| AM: 18 Miles in 2:22 followed by 2 Miles walking at 2.0 incline on TM.
PM: 2 Miles walking at 2.0 incline on TM.
Total: 24 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 | | 14.50 | 0.00 | 0.00 | 0.50 | 15.00 |
| 13 Miles in 1:40 on TM; 4 striders.
15 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 | | 5.00 | 3.00 | 0.00 | 0.00 | 8.00 |
| 7 Miles in 50 mins on TM; 7:30 - 6:27 pace.
8 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 | | 5.00 | 0.00 | 0.00 | 0.00 | 5.00 |
| 3 Miles walking at 2.0 incline on TM.
5 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 | | 5.00 | 0.00 | 0.00 | 0.00 | 5.00 |
| 3 Miles walking at 2.0 incline on TM.
5 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 | | 5.00 | 0.00 | 0.00 | 0.00 | 5.00 |
| 5 Miles walking on a warm and humid afternoon.
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 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 | | 2.00 | 0.00 | 0.00 | 0.00 | 2.00 |
| 2 Miles 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 | | 6.00 | 0.00 | 0.00 | 0.00 | 6.00 |
| 5 Miles at 2.0 incline on TM.
6 Total Miles including one-mile commute.
Wesley
|
| Night Sleep Time: 7.00 | Nap Time: 0.00 | Total Sleep Time: 7.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.00 | 0.00 | 0.00 | 0.00 | 6.00 |
| 5 Miles on TM; 2 Miles walking at 2.0 incline followed by 3 Miles at 8:34/mile.
6 Total Miles including one-Mike 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 | | 6.00 | 0.00 | 0.00 | 0.00 | 6.00 |
| 5 Miles in 42 mins on TM.
6 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 | | 2.00 | 0.00 | 0.00 | 0.00 | 2.00 |
| Spending a few days in Barcelona, Spain with Diana.
Looking forward to lots of walking as I continue to regain strength in my abdomen.
2 Miles walking.
Wesley
|
| Night Sleep Time: 5.00 | Nap Time: 0.00 | Total Sleep Time: 5.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.00 | 0.00 | 0.00 | 0.00 | 6.00 |
| 6 Miles 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 | | 12.00 | 0.00 | 0.00 | 0.00 | 12.00 |
| 12 Miles 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 | | 4.00 | 0.00 | 0.00 | 0.00 | 4.00 |
| 4 Miles 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 | | 10.00 | 0.00 | 0.00 | 0.00 | 10.00 |
| 10K in 48:20 on hotel TM.
10 Total Miles including 4 Mikes 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 | | 10.00 | 0.00 | 0.00 | 0.00 | 10.00 |
| 10K in 47:15 on hotel TM.
10 Total Miles including 4 Miles walking.
Several Miles bike riding around the city as well.
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 |
| Returned home this evening after an amazing week with Diana in Barcelona.
2 Miles 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 | | 8.00 | 0.00 | 0.00 | 0.00 | 8.00 |
| 7 Miles in 56 mins on TM.
8 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 | | 11.00 | 0.00 | 0.00 | 0.00 | 11.00 |
| 10 Miles in 80 mins on TM.
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 | | 10.00 | 0.00 | 0.00 | 0.00 | 10.00 |
| 9 Miles along Hwy. 171 from my parents' house to Hwy. 290 split and back.
10 Total Miles.
Wesley
|
| Night Sleep Time: 8.00 | Nap Time: 0.00 | Total Sleep Time: 8.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.00 | 4.00 | 0.00 | 0.00 | 8.00 |
| 6 Miles in 43 mins on TM; Miles 3-6 at 6:58/mile.
8 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 | | 8.00 | 0.00 | 0.00 | 0.00 | 8.00 |
| 6 Miles in 45 mins on TM.
8 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 | | 8.00 | 1.00 | 0.00 | 0.00 | 9.00 |
| 7 Miles in 51 mins on TM.
9 Total Miles including 2 Miles 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 | | 2.00 | 0.00 | 0.00 | 0.00 | 2.00 |
| 2 Miles 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 | | 15.00 | 0.00 | 0.00 | 0.00 | 15.00 |
| 14 Miles in a light rain, 71 degrees, to downtown Little Rock and back. Took H street over to Kavanaugh, picking up Markham / 3rd street all the way to Clinton a Presidential Library; crossed over Clinton Bridge across Arkansas River into North Little Rock, turning around at base of bridge to head back.
Looks like RiverFest preparations are nearly complete, but it may be a wash today. Hope everyone still has fun and comes out for some good music and fun activities.
As for my run, I felt okay and enjoyed being out so early on the quiet streets. This was my longest run by 4-5 miles since by bilateral hernia surgery on May 6.
15 Total Miles with a one-mile walk at park.
Wesley
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| Night Sleep Time: 4.50 | Nap Time: 0.00 | Total Sleep Time: 4.50 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 2.00 | 0.00 | 0.00 | 0.00 | 2.00 |
| 2 Miles 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 | | 13.00 | 0.00 | 0.00 | 0.00 | 13.00 |
| 12 Miles in 95 mins on TM.
13 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 | | 12.00 | 0.00 | 0.00 | 0.00 | 12.00 |
| 10 Miles in 80 mins on TM.
12 Total Miles including one-Mike commuting 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 | | 2.00 | 10.00 | 0.00 | 0.00 | 12.00 |
| 12:00 PM: 4 Miles at 6:58/mile on TM.
3:00 PM: 6 Miles at 6:58/mile on TM.
Total: 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 | | 11.00 | 6.00 | 0.00 | 0.00 | 17.00 |
| 16 Miles on TM; 6 Miles at 6:58/mile, 6 Miles walking at 2.0 incline, and 4 Miles at 8:00/mile.
17 Total Mikes including one-mile commute.
Wesley
|
| Night Sleep Time: 7.00 | Nap Time: 0.00 | Total Sleep Time: 7.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 16.00 | 0.00 | 0.00 | 0.00 | 16.00 |
| 14 Miles on a warm morning in Mundelein, Illinois, from my cousins' home over to Millenium Trail West before picking up a local trail system for several miles of beautiful running.
16 Total Miles including 2 Miles walking.
Wesley
|
| Night Sleep Time: 5.00 | Nap Time: 0.00 | Total Sleep Time: 5.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.00 | 1.00 | 0.00 | 0.00 | 8.00 |
| 7 Miles in 55 mins in TM.
8 Total Miles including one-mile commute.
Wesley
|
| Night Sleep Time: 5.00 | Nap Time: 0.00 | Total Sleep Time: 5.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 15.00 | 0.00 | 0.00 | 0.00 | 15.00 |
| 12 Miles in 95 mins on TM.
15 Total Miles including 3 Miles 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 | | 2.00 | 5.00 | 0.00 | 0.00 | 7.00 |
| 5 Miles barfoot in 35 mins on TM; left my shoes at home.
7 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 | | 7.00 | 3.00 | 0.00 | 0.00 | 10.00 |
| AM: 7 Miles in 50 mins on TM.
Total: 10 Miles including 3 Miles walking/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 | | 26.00 | 4.00 | 0.00 | 0.00 | 30.00 |
| AM: 20 Miles in 2:40 on TM followed by 3 Miles walking at 2.0 incline on TM.
PM: 4 Miles at 6:58/mile on TM.
Total: 30 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 | | 14.00 | 0.00 | 0.00 | 0.00 | 14.00 |
| 12+ Miles along the coast, south from our rental house on Anna Maria Island (Holmes Beach) to Longshore Key on the coastal roads, then back north along the beach.
14 Total Miles including walking to beach twice.
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 |
| 7.5 Miles with my brother, Luke, on a hot afternoon on Anna Maria Island.
8 Total Miles including .5 Mile jog with Max and Sophia to get our day started.
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 | 0.00 | 0.00 | 0.00 | 10.00 |
| 8.5 Miles on another beautiful morning on Anna Maria Island. Today, I headed north along Gulf Drive to North Shore Drive and then North / South Bay Blvd., passing Bayshore Beach and the City Pier before running out of island and turning around at the Marina. Tan back along similar Route with a few detours to the beach to scope out good spots for the family later today.
10 Total Miles including 1.5 Miles walking to and along beach.
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 | | 6.00 | 3.00 | 0.00 | 0.00 | 9.00 |
| 7 Miles in 53:25 along Gulf Drive to North Shore Drive to North / South Bay Blvd. on Anna Maria Island.
9 Total Miles including 2 Miles 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 | | 2.00 | 0.00 | 0.00 | 0.00 | 2.00 |
| 2 Miles walking/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 | 0.00 | 0.00 | 0.00 | 9.00 |
| 8 Miles in 58:25 on a scorching day with the heat index at 100+. Starting from Pinnacle Valley Animal Hospital, I ran along Pinnacle Valley Drive to Two Rivers Park western entrance and turned around about a quarter mile past restrooms.
9 Total Miles including a short walk with Evan 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 | | 13.00 | 0.00 | 0.00 | 0.00 | 13.00 |
| 12 Miles on another scorching day with heat index at 102. Ran well through Mile 8 where I had to take a pit stop at Murray Park restroom to drink water and splash even more all over me to get my body temperature down. Did I mention I wasn't carrying any fluid?!?
After pit stop, I power hiked up Overlook Drive before cruising home. Ended up taking about an hour and 42 minutes.
13 Total Miles including walk with Evan to and from one of the neighborhood parks.
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 |
| 13 Miles in 1:43 on TM.
14 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 | | 20.00 | 0.00 | 0.00 | 0.00 | 20.00 |
| 14 Miles in 1:52 followed by 5 Miles at 2.0 incline on TM.
20 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 | | 18.00 | 1.00 | 0.00 | 0.00 | 19.00 |
| 13 Miles in 1:40 followed by 4 Miles at 2.0 incline on TM.
19 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 | | 2.00 | 10.00 | 0.00 | 0.00 | 12.00 |
| 10 Miles in 68 mins on TM.
12 Total 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 | | 13.00 | 1.00 | 0.00 | 0.00 | 14.00 |
| 12 Miles in 93 mins on TM; Mile 12 at 6:27.
14 Total Miles including 2 Miles walking/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 | | 9.00 | 0.00 | 1.00 | 1.00 | 11.00 |
| 9 Miles, including 8X400m repeats, on a descent morning at Scott Field; easy progression through first 4 repeats, hitting 90 secs for fourth; abdomen felt okay so I ran final 4 repeats at roughly 5K pace: 85, 84, 81, and 78.
11 Total Miles including 2 Miles walking to and from church with Max and Sophia.
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 | | 9.00 | 0.00 | 0.00 | 0.00 | 9.00 |
| 8 Miles on a warm and humid morning in Little Rock. Jogged over to Firecracker Fast 5K course and ran it slowly with the course to myself. The 40th running of this historic local race takes place later this morning. I look forward to running it again - just not today - with my kids as they grow older.
9 Total Miles including one-mile walk.
Wesley
|
| Night Sleep Time: 5.00 | Nap Time: 0.00 | Total Sleep Time: 5.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.00 | 4.00 | 0.00 | 0.00 | 14.00 |
| 12 Miles in 85:30 on TM; Miles 9-12 at sub-7:00 pace.
14 Total Miles including one-mile commute and one-mile walk with Charley 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 | | 22.00 | 0.00 | 0.00 | 0.00 | 22.00 |
| 16 Miles in 2:08 followed by 5 Miles walking at 2.0 incline on TM.
22 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 | | 23.00 | 0.00 | 0.00 | 0.00 | 23.00 |
| 22 Miles in 3:04 on TM.
23 Total Miles including one-mile commute.
Wesley
|
| Night Sleep Time: 7.00 | Nap Time: 0.00 | Total Sleep Time: 7.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.00 | 6.00 | 0.00 | 0.00 | 13.00 |
| 9 Miles in 62:20 on TM.
13 Total Miles including 2 Miles commuting, one-mile jog with Max, and one-mile walk with Charley 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 | | 11.00 | 0.00 | 0.00 | 0.00 | 11.00 |
| 10 Miles, 78:30, westward, hilly out-and-back on Hwy. 171 near Malvern.
11 Total Miles including 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 | | 21.00 | 0.00 | 0.00 | 0.00 | 21.00 |
| 20 Miles in 2:39 on TM.
21 Miles including one-mile commute/walk.
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 | 0.00 | 0.00 | 0.00 | 18.00 |
| 17 Miles in 2:16 on TM.
18 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 | | 13.00 | 6.00 | 0.00 | 0.00 | 19.00 |
| AM: 12 Miles in 90 mins on TM.
PM: 6 Miles in 40:50 on TM; 6:58 - 6:27 pace.
Total: 19 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 | | 1.00 | 8.00 | 6.00 | 0.00 | 15.00 |
| AM: 9 Miles in 60:50 on TM; Miles 7-9 at 6:18/mile.
PM: 5 Miles in 33 mins on TM; Miles 3-5 at 6:18/mile.
Total: 15 Miles including one-mile commute.
High quality miles today...felt good.
Wesley
|
| Night Sleep Time: 7.00 | Nap Time: 0.00 | Total Sleep Time: 7.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 16.00 | 0.00 | 0.00 | 0.00 | 16.00 |
| 14 Miles in 1:51 in a refreshing rain shower that quickly turned into a frightening thunderstorm. I ran a hilly out-and-back through Camack Village down Overlook where I picked up the River Trail heading west. After crossing Two Rivers Bridge, I continued west for about a mile until the trail was blocked by several trees that fell during yesterday's storms.
Good run, but a little scary during the latter half. My abdomen is a little sore too...nothing to write home about though.
16 Total Miles including 2 Miles 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 | | 10.00 | 0.00 | 0.00 | 2.00 | 12.00 |
| 10 Miles, including 8X400m Repeats at Scott Field.
400m splits: 86, 85, 82, 81, 81, 78, 78, and 76.
12 Total Miles including 2 Miles walking with kids to and from church.
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 | | 23.00 | 0.00 | 0.00 | 0.00 | 23.00 |
| 19 Miles in 2:32 on TM.
23 Total Miles including 2 Miles at 2.0 incline, 1 Mile with Max at park, and one-mile commute.
Wesley
|
| Night Sleep Time: 7.00 | Nap Time: 0.00 | Total Sleep Time: 7.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 21.00 | 0.00 | 0.00 | 0.00 | 21.00 |
| 20 Miles on TM; 15 Miles in 8:00 - 7:30 range and 5 Miles walking at 2.0 incline.
21 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 | | 14.50 | 0.00 | 0.00 | 0.50 | 15.00 |
| 13 Miles in 1:40 on TM; 4 striders.
15 Total Miles including 1 Mile with Max and one-mile commute.
Wesley
|
| Night Sleep Time: 6.00 | Nap Time: 0.00 | Total Sleep Time: 6.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 2.00 | 6.00 | 3.00 | 0.00 | 11.00 |
| 9 Miles in 59:50 on TM; Miles 7-9 at 6:18/mile.
11 Total Miles including 1 Mile with Max at park and 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 | | 16.00 | 0.00 | 0.00 | 0.00 | 16.00 |
| 12 Miles in 90 mins on TM.
16 Total Miles including 1 Mile with Max and 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 | | 4.00 | 0.00 | 0.00 | 0.00 | 4.00 |
| 4 Miles walking at the Ann Arbor Art Fair.
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 | | 11.00 | 0.00 | 0.00 | 1.00 | 12.00 |
| 11 Miles on a relatively nice morning in Troy Michigan; 8X200m striders at local high school track during Miles 4 and 5.
12 Total Miles including one-mile walk to 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 | | 9.00 | 0.00 | 0.00 | 0.00 | 9.00 |
| 8 Miles in 58 mins on a pretty hot afternoon in Troy, Michigan.
9 Total Miles including one-mile walk to and from local park.
Wesley
|
| Night Sleep Time: 8.00 | Nap Time: 0.00 | Total Sleep Time: 8.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.00 | 0.00 | 0.00 | 0.00 | 8.00 |
| 6 Miles in 47 mins on a nice morning in Troy.
8 Total Miles including an awesome barefoot descent down a sand dune in Saugatuck, on the coast of Lake Michigan.
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 |
| 8 Miles on a hot afternoon in Troy, including a stopover at Kroger to replenish the milk supply for my youngest son and several of my nephews, and at the nearby Polish Market for fresh pierogis to accompany the kielbasa we're having for dinner.
10 Miles including the brisk walk home from the Polish Market.
Wesley
|
| Night Sleep Time: 8.00 | Nap Time: 0.00 | Total Sleep Time: 8.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 9.00 | 0.00 | 0.00 | 0.00 | 9.00 |
| 9 Miles walking, mostly in airport terminals while waiting on flight departures.
I miss my treadmill.
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 | | 18.00 | 0.00 | 0.00 | 0.00 | 18.00 |
| 12 Miles in 90 mins followed by 4 Miles at 2.0 incline on TM.
18 Total Miles including one-mile commute and one-mile walk with Charley at park.
Wesley
|
| Night Sleep Time: 5.50 | Nap Time: 0.00 | Total Sleep Time: 5.50 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 12.00 | 0.00 | 2.00 | 0.00 | 14.00 |
| 11 Miles, high noon, Magnet Cove High School Track; 91 degrees, 100 heat index, 10 UV index.
Managed 4X800 "cruise" intervals at LTP, but this was pretty tough running in direct sunlight for nearly 90 minutes.
14 Total Miles including 1 Mile with Max and 2 Miles walking to and from church with Max and Sophia.
Wesley
|
| Night Sleep Time: 6.50 | Nap Time: 0.00 | Total Sleep Time: 6.50 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 13.00 | 4.00 | 0.00 | 0.00 | 17.00 |
| 16 Miles in 1:58 on TM; Miles 13-16 at 6:58/mile.
17 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 | | 13.00 | 3.00 | 3.00 | 0.00 | 19.00 |
| AM: 6 Miles in 39:45; Miles 1-3 at 6:58/mile and Miles 4-6 at 6:18/mile.
PM: 12 Miles in 93 mins on TM.
Total: 19 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 | | 20.00 | 0.00 | 0.00 | 0.00 | 20.00 |
| 13.5 Miles in 94:20 followed by 4.5 Miles walking at 2.0 incline on TM.
20 Total Miles including 2 Miles walking/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 | | 11.00 | 0.00 | 0.00 | 0.00 | 11.00 |
| 10 Miles in 76:50 on TM.
11 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 | | 16.00 | 3.00 | 0.00 | 0.00 | 19.00 |
| 18 Miles in 2:17 on TM; Miles 16-18 at 6:58/mile.
19 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 | | 9.00 | 0.00 | 0.00 | 0.00 | 9.00 |
| 8 Miles on a muggy morning along Hwy. 171 east toward Lake Catherine State Park and then back west to parents' house.
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 | | 6.00 | 0.00 | 0.00 | 2.00 | 8.00 |
| 7 Miles, including 4X800m Repeats at Scott Field, on another scorching day.
Repeats: 2:50, 2:49, 2:56, and 2:57.
8 Total Miles including 1 Mile with Max 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 | | 26.00 | 0.00 | 0.00 | 0.00 | 26.00 |
| 21 Miles in 2:48, 2 Miles walking at 2.0 incline, and 1Mile in 8:00 for 24 Total Miles for the workout.
26 Total Miles including 2 Miles 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 |
| Just over 11 Miles on another humid Arkansas morning; downtown to State Capitol and back.
14 Total Miles including lots of airport walking during a quick trip to New Orleans.
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 | 3.00 | 3.00 | 0.00 | 8.00 |
| Tired and busy after being out of office and returning home late yesterday (and then watching recording of Olympic swimming). But I mustered enough energy to squeeze in a 6 Miler, 3 at 6:58/mile and 3 at 6:18, 6:15:, and 6:11.
8 Total Miles including one-mile commute and one-mile walk with Charley at park.
Wesley
|
| Night Sleep Time: 4.00 | Nap Time: 0.00 | Total Sleep Time: 4.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 31.00 | 0.00 | 0.00 | 0.00 | 31.00 |
| 26 Miles in 3:28 and 2 Miles at 2.0 incline on TM.
31 Total Miles including one-mile commute and 2 Miles or more at Max's soccer practice along with 6 sets of push-ups.
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 | 1.00 | 0.00 | 0.00 | 21.00 |
| 18 Miles in 2:18:40 on TM; 6:58 final mile felt good.
21 Total Miles including 2 Miles commuting and one-mile walk 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 | | 7.00 | 0.00 | 0.00 | 0.00 | 7.00 |
| 2 Loops of the 2.6 Mile Pinnacle Mountain Base Trail then 1 loop on the paved King Fisher Trail for 6 Total Miles in right at an hour. The Base Trail is very technical and challenging with lots of large rocks and roots.
7 Total Miles including one-mile walk along Central Avenue and the historic Promenade in Hot Springs National 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 | | 10.00 | 0.00 | 1.00 | 1.00 | 12.00 |
| Took a while to get going in a light rain early this morning, but I ran over to Scott Field and eventually ran 1 Mile at 6:24, 1 Mile at 5:55, and 2X200m Repeats in 39 and 37 seconds to see if my legs could still move that fast.
12 Total Miles including 2-Mile walk at Two Rivers 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 | | 10.00 | 3.00 | 0.00 | 0.00 | 13.00 |
| 11 Miles in 80 mins on TM.
13 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 | | 16.00 | 0.00 | 1.00 | 0.00 | 17.00 |
| 16 Miles in just under 2 hours on TM; Mile 16 at 6:18.
17 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 | | 19.00 | 1.00 | 0.00 | 0.00 | 20.00 |
| AM: 15 Miles in 1:55 on TM.
PM: 5 Miles walking at 2.0 incline on TM.
Total: 20 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 | | 5.00 | 1.00 | 3.00 | 0.00 | 9.00 |
| 9 Miles in 62:40 on TM: Miles 6-8 at 6:18/mile.
Wesley
|
| Night Sleep Time: 7.00 | Nap Time: 0.00 | Total Sleep Time: 7.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 11.00 | 0.00 | 0.00 | 0.00 | 11.00 |
| 10 Miles in 77 mins on TM.
11 Total Miles including one-mile walk at 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 | | 3.00 | 0.00 | 0.00 | 0.00 | 3.00 |
| 3-Mile walk home from movie theater.
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 walking to and from church and lots of push-mowing on the first sunny day in more than a week!
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.
14 Total Miles including 4 Miles walking at 2.0 incline on TM.
Wesley
|
| Night Sleep Time: 7.00 | Nap Time: 0.00 | Total Sleep Time: 7.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 11.00 | 0.00 | 0.00 | 0.00 | 11.00 |
| 9 Miles in 72 mins followed by 2 Miles walking at 2.0 incline on TM.
11 Total Miles.
Wesley
|
| Night Sleep Time: 8.00 | Nap Time: 0.00 | Total Sleep Time: 8.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.50 | 0.00 | 0.00 | 0.50 | 8.00 |
| 6 Miles in 47 mins on TM; 4 striders.
8 Miles inlcuding 2 Miles walking during Max's soccer practice.
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 | 0.00 | 0.00 | 0.00 | 5.00 |
| 3 Miles walking at 2.0 incline on TM and 2 Miles walking at Max's soccer practice.
5 Total Miles.
Wesley
|
| Night Sleep Time: 7.00 | Nap Time: 0.00 | Total Sleep Time: 7.00 |
|
| | Race: |
Rock Away Night and Day Half-Marathon (13.1 Miles) 01:47:22, Place overall: 1, Place in age division: 1 | | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 13.50 | 0.00 | 0.00 | 0.00 | 13.50 |
| Diana and I drove up to Kansas this morning for the Rock Away Night and Day Half-Marathon (night trail run that started at 8:30 pm local time) and tomorrow's 50-Miler (mostly day trail run starting at 11:00 am tomorrow).
Tonight's half-marathon was lots of fun. The local running club in Lawrence and the surrounding area, the "Trail Nerds," do a great job with these smaller, family-friendly races. Despite the humidity and some slick spots after an afternoon shower, these rocky and technical trails were still in great shape, and the course was marked with reflective flags to perfection.
I ran a controlled and comfortable race from the front, finished strong, had a local microbrew with the race director, and headed back to the hotel.
Very happy to have my good luck charm, Diana, with me to provide support and cheer me along.
Wesley
|
| Night Sleep Time: 7.00 | Nap Time: 0.00 | Total Sleep Time: 7.00 |
|
| | Race: |
Rock Away Night and Day 50-Mile (50 Miles) 09:26:03, Place overall: 2, Place in age division: 2 | | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 50.50 | 0.00 | 0.00 | 0.00 | 50.50 |
| Today's 50-Miler, the second installment of the Rock Way Night and Day races, was pretty brutal. It was an 11 am start and reached the high 80s with nearly 100% humidity. We ran three 16.7-Mile loops (similar to half-marathon loop last night), and starting with the latter half of the first loop, I was soaking myself in water every 2-3 miles.
I finished second overall in 9:26:03 and also took home lots of hardware for being the overall 2-race champ (the winner of the 50 did not run the half the night before). As I mentioned yesterday, the "Trail Nerds'" race organization was superb, and I really enjoyed getting to know these folks a little after each race.
Finally, I hit my goal (barely) of not needing a headlamp, finishing in nearly total darkness at 8:30 pm. This was important because it allowed Diana and I to get back to Lawrence, shower, and go eat Mexican food at a local restaurant. She deserved it for sitting out in the sun all day! And, well, I think I did too!!
|
| 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 | 0.00 | 0.00 | 0.00 | 9.00 |
| 5+ Miles home from my office late in the afternoon following a long day at work.
9 Miles including 3 Miles walking at 2.0 incline on TM.
Wesley
|
| Night Sleep Time: 7.00 | Nap Time: 0.00 | Total Sleep Time: 7.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.00 | 0.00 | 0.00 | 0.00 | 5.00 |
| 3 Miles in 24 mins on TM.
5 Total Miles including 1 Mile walking at 2.0 incline on TM and a mile or so at my kids' soccer practices.
Wesley
|
| Night Sleep Time: 8.00 | Nap Time: 0.00 | Total Sleep Time: 8.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.00 | 0.00 | 0.00 | 0.00 | 8.00 |
| 7 Miles in 55:40 on TM.
8 Total Miles including one-mile walk.
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 | 1.00 | 0.00 | 0.00 | 8.00 |
| 7 Miles in 53:10 on TM.
8 Total Miles including one-mile walk.
Wesley
|
| Night Sleep Time: 7.00 | Nap Time: 0.00 | Total Sleep Time: 7.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.00 | 0.00 | 0.00 | 0.00 | 6.00 |
| 6 Miles to Garland County Line and back to my parents' home along Hwy. 171.
Wesley
|
| Night Sleep Time: 6.50 | Nap Time: 0.00 | Total Sleep Time: 6.50 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 11.00 | 0.00 | 0.00 | 0.00 | 11.00 |
| 10 Miles on a COOL morning with a touch of Fall in the air. Ran along Hwy. 171 back toward Malvern to Rockport Bridge (over Ouachita River) and back. When I was a young lad, my Dad and Granddad used to bring my brother and me to the river under the Old Rockport Bridge. One time, when the damn was released, my nine-year old brother floated down the river and had to be rescued...but it made a heck of a story for years.
11 Total Miles including one-mile walk with kids home from church.
Wesley
|
| Night Sleep Time: 6.50 | Nap Time: 0.00 | Total Sleep Time: 6.50 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 11.00 | 0.00 | 0.00 | 0.00 | 11.00 |
| 3 Miles walking with family at Two Rivers Park followed by 8 Miles home via the River Trail and Camack Village.
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 | | 21.00 | 2.00 | 0.00 | 0.00 | 23.00 |
| AM: 19 Miles in 2:30 on TM.
PM: 2 Miles at 6:58/mile on TM and 2 Miles walking.
Total: 23 Miles.
Wesley
|
| Night Sleep Time: 8.00 | Nap Time: 0.00 | Total Sleep Time: 8.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.00 | 3.00 | 3.00 | 0.00 | 10.00 |
| 6 Miles in 39:50, including Miles 4-6 at 6:18.
10 Total Miles including 4 Miles of barefoot walking/jogging and lots of push-ups during Max's soccer 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 | | 16.00 | 0.00 | 0.00 | 0.00 | 16.00 |
| 16 Miles in 2:03 on TM.
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 walking with Diana and Evan on a nice day in downtown LR.
Wesley
|
| Night Sleep Time: 7.00 | Nap Time: 0.00 | Total Sleep Time: 7.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.00 | 0.00 | 0.00 | 0.00 | 8.00 |
| 7 Miles on a nice morning in Little Rock.
8 Total Miles including two trips to park with Evan plus an hour of push-mowing.
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 | | 32.00 | 0.00 | 0.00 | 0.00 | 32.00 |
| 28 Miles in 3:50 on TM.
32 Total Miles including 3 Miles at 2.0 incline on TM and one-mile walk at park with Evan.
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 |
| 18 Miles in 2:24 on TM.
20 Total Miles including 2 Miles at 2.0 incline.
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 | 8.00 | 0.00 | 0.00 | 10.00 |
| 8 Miles in 55:40 on TM.
10 Total Miles including 2 Miles 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 | | 11.00 | 3.00 | 1.00 | 0.00 | 15.00 |
| AM: 8 Miles on a nice, clear morning. Ran into Dave at the Scott Field track and enjoyed running a few miles and catching up.
PM: 6 Miles in 41:10 on TM; 7:30 - 6:15 pace with a strider to finish.
Total: 15 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 | 2.00 | 3.00 | 1.00 | 6.00 |
| 6 Miles in 38:40 on TM; Miles 3-5 at 6:15/mile and Mile 6 at sub 6:00.
Wesley
|
| Night Sleep Time: 7.00 | Nap Time: 0.00 | Total Sleep Time: 7.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.00 | 0.00 | 0.00 | 1.00 | 11.00 |
| 8 Miles on a humid morning around 73 degrees; 8X200m striders at Scott Field.
11 Total Miles including 3 Miles 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 | | 24.00 | 0.00 | 0.00 | 0.00 | 24.00 |
| 15 Miles in 2 hrs on TM.
24 Total Miles includes 5 Miles walking at 2.0 incline on TM and 4 Miles walking with kids over the weekend.
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 |
| 8 Miles in 61 mins on TM.
Wesley
|
| Night Sleep Time: 8.00 | Nap Time: 0.00 | Total Sleep Time: 8.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 9.00 | 0.00 | 0.00 | 0.00 | 9.00 |
| Ran approximate 5 Miles from my downtown office to Murray Park for Sophia's team's soccer practice. Then, after catching the end of Max's practice down the street at Verizon Fields, I ran the approximate 3 Miles back home.
9 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 | 0.00 | 0.00 | 0.00 | 10.00 |
| 9 Miles in 68 mins on TM.
10 Total Miles including one-mile walk with family.
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 | 1.00 | 8.00 |
| 6 Miles, including 8X200m Repeats, at Scott Field track.
8 Total Miles including 2 Miles walking to and from church (twice).
Wesley
|
| Night Sleep Time: 6.00 | Nap Time: 0.00 | Total Sleep Time: 6.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 15.00 | 0.00 | 0.00 | 0.00 | 15.00 |
| 10 Miles in 80 mins on TM.
15 Total Miles including 2 Miles at 2.0 incline on TM, 2 Miles commuting, and one-mile walk with Evan 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 | | 10.00 | 0.00 | 0.00 | 0.00 | 10.00 |
| 6 Miles in 48 mins on TM followed by 4 Miles at 2.0 incline on TM.
10 Total Miles.
Wesley
|
| Night Sleep Time: 7.00 | Nap Time: 0.00 | Total Sleep Time: 7.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.00 | 0.00 | 0.00 | 0.00 | 5.00 |
| 5 Miles in 40 mins on TM.
Wesley
|
| Night Sleep Time: 7.00 | Nap Time: 0.00 | Total Sleep Time: 7.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 2.00 | 0.00 | 0.00 | 0.00 | 2.00 |
| 2 Miles walking on TM.
Wesley
|
| Night Sleep Time: 8.00 | Nap Time: 0.00 | Total Sleep Time: 8.00 |
|
| | Race: |
Arkansas Traveller 100 (100 Miles) 17:23:32, 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 |
| It was a tough day out there for a lot of folks at the 26th running of the Arkansas Traveller 100. Beautiful sunrise and sunset with lots of humidity and temps reaching into the 80s during the afternoon.
I ran well through the Powerline Aid Station (Inbound), Mile 68, only 12 minutes off my CR pace from last year. But having come in a little undertrained with my mileage way down, I couldn't push the pace during the final 20 Miles as I have in the previous two years. With my quads thrashed, I was proud of my effort over the last 6 Miles, running Miles 99 and 100 with my Dad to the finish for my third consecutive win.
I want to thank my Dad and Diana for crewing me during the final third of the race. It was great to see their faces at Powerline, Lake Winona (Mile 83.4) and the Finish. I also want to praise the volunteers and enthusiastic aid station cheering crowds. They make it possible to smile even in the darkest moments. Finally, congrats to Co-Race Director Chrissy Ferguson for her 19th Traveller finish. She and husband, Stan, will be handing over director duties starting next year. They are an Arkansas treasure and will be missed.
Wesley
|
| Night Sleep Time: 6.50 | Nap Time: 0.00 | Total Sleep Time: 6.50 |
| |
| | Race: |
Chicago Marathon (26.22 Miles) 03:14:26, Place overall: 2225, Place in age division: 402 | | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 11.78 | 18.22 | 0.00 | 0.00 | 30.00 |
| Well, it was a beautiful morning in Chicago. As part of a long weekend visit with Diana's family, I marked another bucket list race off my list, despite running the Arkansas Traveller 100 Miler last weekend and logging exactly 0 Miles over the last 7 days!
I ran 3:14:26, good for 2,225 place overall, 1,958th male, and 402nd in my way too fast division.
I actually ran through the half at 1:29:38, hanging on for dear life to the pace group leader for as long as possible. However, finishing with him was not realistic.
At Mile 16, after running 6:50/mile with the pace group, I backed it way down and ran Miles 17-24 at 9:00/mile (still much faster than my CR AT100 pace!), which was necessary if I was going to finish without walking, cramping up, or worse.
I found a second wind and ran Miles 25-26.22 at sub-7:00 pace. Pretty proud of this because I could have packed it in and ran 3:20 or 3:30, which was my goal going in.
In the end, I'm glad I made the decision to go ahead and run today. Chicago is an amazing city, and we had a blast hanging out in Chinatown after the race.
Wesley
|
| Night Sleep Time: 7.00 | Nap Time: 0.00 | Total Sleep Time: 7.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.00 | 0.00 | 0.00 | 0.00 | 6.00 |
| 6 Miles in 46:50 on TM.
Wesley
|
| Night Sleep Time: 7.00 | Nap Time: 0.00 | Total Sleep Time: 7.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.00 | 0.00 | 0.00 | 0.00 | 6.00 |
| 4 Miles in 31 mins on TM and 2 Miles walking.
6 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 | | 8.00 | 0.00 | 0.00 | 0.00 | 8.00 |
| 7 Miles in 56 mins on TM.
8 Total Miles including 1 Mile 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 | | 2.00 | 0.00 | 0.00 | 0.00 | 2.00 |
| 1 Mile with Max at park and one-mile walk to church and back.
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 |
| Ran home from my downtown office on an unseasonably hot October afternoon.
7 Total Miles including one-mile walk.
Wesley
|
| Night Sleep Time: 7.00 | Nap Time: 0.00 | Total Sleep Time: 7.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.00 | 0.00 | 0.00 | 0.00 | 6.00 |
| 5 Miles barefoot in 39 mins on TM.
6 Total Miles including one-mile commute.
Wesley
|
| Night Sleep Time: 7.00 | Nap Time: 0.00 | Total Sleep Time: 7.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.00 | 0.00 | 0.00 | 0.00 | 6.00 |
| 5 Miles around soccer field during Max's practice.
6 Total Miles including one-mile walk.
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 |
| 15 Miles in 2 hours on TM.
17 Total Miles including 2 Miles 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 Miles between kids' soccer games on several short trail loops north of the Ranch subdivision along the Little Maumelle River.
7 Total Miles including one-mile walk.
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 |
| 6 Miles home from my downtown office.
10 Total Miles including 3 Miles walking on TM earlier in the day and one-mile walk with Evan.
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 | 0.00 | 0.00 | 0.00 | 23.00 |
| 16 Miles in 2:08 on TM.
23 Miles including 7 Miles walking at 2.0 incline on TM.
Wesley
|
| Night Sleep Time: 7.00 | Nap Time: 0.00 | Total Sleep Time: 7.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 3.00 | 4.00 | 0.00 | 0.00 | 7.00 |
| 6.25 Miles on a nice afternoon in Little Rock's Midtown and Hillcrest neighborhoods.
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 | | 6.00 | 0.00 | 0.00 | 0.00 | 6.00 |
| 6 Miles home from my downtown office.
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 | 2.00 | 0.00 | 0.00 | 7.00 |
| 7 Miles in 53 mins on TM.
Wesley
|
| Night Sleep Time: 6.00 | Nap Time: 0.00 | Total Sleep Time: 6.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 2.00 | 0.00 | 0.00 | 0.00 | 2.00 |
| 2 Miles 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 | | 7.00 | 1.00 | 0.00 | 0.00 | 8.00 |
| 7 Miles in 52 mins on TM.
8 Total Miles including one-mile trick-or-treating.
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 | 5.00 | 0.00 | 0.00 | 6.00 |
| 5 Miles in 33:30 on TM.
6 Total Miles including one-mile 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 | | 20.00 | 0.00 | 0.00 | 0.00 | 20.00 |
| 16 Miles in 2:04 followed by 2 Miles walking at 2.0 incline on TM.
20 Total Miles including 2 Miles walking at Max's soccer practice.
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 | 3.00 | 1.00 | 0.00 | 6.00 |
| 6 Miles in 41:30 on TM.
Wesley
|
| Night Sleep Time: 6.00 | Nap Time: 0.00 | Total Sleep Time: 6.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 11.00 | 0.00 | 0.00 | 0.00 | 11.00 |
| 10 Miles in 78 mins on TM.
11 Total Miles.
Wesley
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| Night Sleep Time: 6.00 | Nap Time: 0.00 | Total Sleep Time: 6.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 11.00 | 0.00 | 0.00 | 0.00 | 11.00 |
| 9 Miles in 68:23 along the River Trail.
11 Total Miles including 2 Miles walking.
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 | | 23.00 | 3.00 | 0.00 | 0.00 | 26.00 |
| AM: 15 Miles in 1:51 on TM.
PM: 5 Miles walking at 2.0 incline followed by 6 Miles in 48 mins on TM.
Total: 26 Miles.
Wesley
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| Night Sleep Time: 7.00 | Nap Time: 0.00 | Total Sleep Time: 7.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.00 | 2.00 | 0.00 | 0.00 | 8.00 |
| 8 Miles in just under an hour on TM.
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 | | 6.00 | 0.00 | 0.00 | 0.00 | 6.00 |
| 6 Miles with Max and Sophia (on bikes) along the River Trail on a perfect morning.
Wesley
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| Night Sleep Time: 7.00 | Nap Time: 0.00 | Total Sleep Time: 7.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 2.00 | 6.00 | 0.00 | 0.00 | 8.00 |
| 8 Miles on a nice afternoon in Little Rock.
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 | | 22.00 | 0.00 | 0.00 | 0.00 | 22.00 |
| 22 Miles on TM; 9 at 8:00 pace and 13 walking at 2.0 incline.
Wesley
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| 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 79 mins followed by 2 Miles walking at 2.0 incline on TM.
Wesley
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| 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 |
| 10 Miles in 80 mins on TM.
11 Total Miles including one-mile walk.
Wesley
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| 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 | 0.00 | 9.00 |
| 5 Miles barefoot in 40 mins on TM.
9 Total Miles including 4 Miles walking.
Wesley
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| Night Sleep Time: 7.00 | Nap Time: 0.00 | Total Sleep Time: 7.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.00 | 0.00 | 0.00 | 0.00 | 8.00 |
| 8 Miles on a gorgeous morning in Little Rock.
Wesley
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| Night Sleep Time: 7.00 | Nap Time: 0.00 | Total Sleep Time: 7.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.00 | 4.00 | 0.00 | 0.00 | 12.00 |
| 10 Miles in 72 mins at Scott Field track...first cold run of the year with temps in the 30s; Miles 7 and 8 at roughly 7:00/mile and Miles 9 and 10 at 6:30/mile.
12 Total Miles including 2 Miles walking.
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 | | 5.00 | 9.00 | 0.00 | 0.00 | 14.00 |
| 9 Miles in 62:50 on TM; 6:58/mile felt a little too hard...
14 Total Miles including 2 Miles commuting and 3 Miles walking at park (the first with Charley).
Wesley
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| 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 |
| 9 Miles in 70 mins on TM.
14 Miles including 5 Miles commuting/walking as a small part of my travel to Detroit.
Wesley
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| 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 |
| 13 Miles in 1:40:30 on a foggy Thanksgiving morning in Troy, Michigan.
14 Total Miles including one-mile walk.
Wesley
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| Night Sleep Time: 4.00 | Nap Time: 0.00 | Total Sleep Time: 4.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 1.00 | 7.00 | 0.00 | 0.00 | 8.00 |
| 7 Miles in 45:08 on a cool afternoon in Troy.
8 Total Miles including one-mile walk.
Wesley
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| Night Sleep Time: 7.50 | Nap Time: 0.00 | Total Sleep Time: 7.50 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.00 | 0.00 | 0.00 | 0.00 | 6.00 |
| 5 Miles in 37:10 in Troy.
6 Total Miles including one-mile walking.
Wesley
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| Night Sleep Time: 7.00 | Nap Time: 0.00 | Total Sleep Time: 7.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.00 | 0.00 | 0.00 | 0.00 | 8.00 |
| 6 Miles on my final (and a sunny!) day in Metro Detroit.
8 Total Miles including 2 Miles walking.
Wesley
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| 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 | | 18.00 | 0.00 | 0.00 | 0.00 | 18.00 |
| 17 Mikes in 2:12:30 on TM.
18 Total Miles including one-mile commute.
Wesley
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| 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 |
| 17 Miles on TM; 11 Miles walking at 2.0 incline and 6 Miles at 8:00/mile with a strider to finish.
19 Total Miles including 2 Miles commuting/walking.
Wesley
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| Night Sleep Time: 7.00 | Nap Time: 0.00 | Total Sleep Time: 7.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 17.00 | 0.00 | 0.00 | 0.00 | 17.00 |
| AM: 10 Miles in 75 mins on TM.
PM: 6 Miles in 45 mins on TM.
Total: 17 Miles including one-mile commute.
Wesley
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| 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 |
| 8 Miles in an hour on TM.
11 Total Miles including 2 Miles commuting 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 | | 15.00 | 0.00 | 0.00 | 0.00 | 15.00 |
| 12 Miles in 91 mins on TM.
15 Total Miles including 2 Miles running with the Roberts Elementary Kids Marathoners (including my two oldest, Max and Sophia) and one-mile commute.
Wesley
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| Night Sleep Time: 5.50 | Nap Time: 0.00 | Total Sleep Time: 5.50 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 12.00 | 0.00 | 0.00 | 0.00 | 12.00 |
| After hiking the Falls Branch Trail at Lake Catherine State Park with my parents, Max, and Sophia, I ran the roughly 9 Miles back to my folks' house in a light, cold rain.
12 Total Miles including the hiking.
Wesley
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| Night Sleep Time: 7.00 | Nap Time: 0.00 | Total Sleep Time: 7.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 2.00 | 0.00 | 0.00 | 0.00 | 2.00 |
| 2 Miles walking with kids to and from church.
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 |
| 13 Miles on TM; 4 striders.
16 Total Miles including 2 Miles walking at 2.0 incline on TM and one-mile walk at park with Evan.
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 | 0.00 | 0.00 | 0.00 | 23.00 |
| AM: 10 Miles in 79 mins on TM.
PM: 12 Miles walking at 2.0 incline on TM.
Total: 23 Miles including 1 Mile with Max and Sophia at park.
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 | | 22.00 | 0.00 | 0.00 | 0.00 | 22.00 |
| 16 Miles in 2:08 followed by 4 Miles walking at 2.0 incline on TM.
22 Miles including 2 Miles walking during the first half of Sophia's gymnastics.
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 | 0.00 | 0.00 | 24.00 |
| 11 Miles in 86 mins and 12 Miles walking at 2.0 incline on TM.
24 Total Miles including 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 | | 9.00 | 4.00 | 2.00 | 0.00 | 15.00 |
| AM: 6 Miles in 39 mins on TM; Miles 5 and 6 at 6:11 and 6:07, respectively.
PM: 7 Miles in 54 mins on TM.
Total: 15 Miles including 1 Mile with Roberts Elementary LR Kids Marathoners and one-mile walk 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 | | 9.00 | 0.00 | 0.00 | 1.00 | 10.00 |
| 8 Miles to Scott Field early this morning; 8X200m striders.
10 Total Miles including 2 Miles walking to and from church.
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 | 4.00 | 1.00 | 0.00 | 15.00 |
| 14 Miles in 1:40; Miles 10-14 at 6:58 - 6:18.
15 Total Miles including one-mile walk 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 | | 12.00 | 0.00 | 0.00 | 0.00 | 12.00 |
| 11 Miles in 87 mins on TM.
12 Miles including one-mile walk 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 | | 23.00 | 0.00 | 0.00 | 0.00 | 23.00 |
| 22 Miles on TM; 14 Miles walking at 2.0 incline and 8 Miles in 64 mins.
23 Total Miles including one-mile walk.
Wesley
|
| Night Sleep Time: 7.00 | Nap Time: 0.00 | Total Sleep Time: 7.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 14.00 | 0.00 | 0.00 | 0.00 | 14.00 |
| 14 Miles in 1:47 on TM.
Wesley
|
| Night Sleep Time: 6.00 | Nap Time: 0.00 | Total Sleep Time: 6.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.00 | 0.00 | 0.00 | 0.00 | 8.00 |
| 6 Miles on a cold and windy afternoon in Little Rock and 2 Miles with the Roberts Elementary kids Marathoners.
8 Total Miles.
Wesley
|
| Night Sleep Time: 7.00 | Nap Time: 0.00 | Total Sleep Time: 7.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 9.00 | 0.00 | 0.00 | 0.00 | 9.00 |
| 6 Miles on a ridiculously warm day in the low 70s in Little Rock.
9 Total Miles including 3 Miles 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 | | 0.00 | 7.00 | 1.00 | 0.00 | 8.00 |
| 8 Miles in 54 mins on TM; 6:58 - 6:15 range with a fast half-mile finish.
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 | | 11.50 | 1.00 | 0.00 | 0.50 | 13.00 |
| 13 Miles in 96 mins on TM; 4 striders.
Wesley
|
| Night Sleep Time: 7.00 | Nap Time: 0.00 | Total Sleep Time: 7.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 17.00 | 0.00 | 0.00 | 0.00 | 17.00 |
| 11 Miles walking at 2.0 incline on TM, followed by roughly 6 Miles home from my downtown office. We caught a nice afternoon in Little Rock with a high above 60 degrees.
17 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 | | 15.00 | 0.00 | 0.00 | 0.00 | 15.00 |
| 12 Miles in 90 mins on TM.
15 Total Miles including 1 Mile at 2.0 incline on TM and 2 Miles walking at Two Rivers Park with Diana and Evan.
4,000 Miles and counting (2016).
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 | 0.00 | 0.00 | 0.00 | 2.00 |
| 2-Mile hike with Diana and Evan and Ranch North Trail Preserve along Little Maumelle River.
Wesley
|
| Night Sleep Time: 7.00 | Nap Time: 0.00 | Total Sleep Time: 7.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.00 | 0.00 | 0.00 | 0.00 | 8.00 |
| 8 Miles in a light, steady rain through the Heights neighborhood on Christmas Eve.
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 | | 0.00 | 3.00 | 3.00 | 1.00 | 7.00 |
| 7 Miles in 43:20 along the Arkansas River Trail on a foggy Christmas morning; final mile in 5:27! These new Altra Torins may prove to be a perfect tempo shoe.
Merry Christmas FRBers!!!
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 |
| 9 Miles in 65 mins on a pretty afternoon back from Entergy Park to my folks' house near Malvern, Arkansas.
11 Miles including 2-Mile hike with my Mom, Diana, Max, and Henry.
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 | 0.00 | 0.00 | 0.00 | 10.00 |
| 9 Miles on a cool and cloudy morning along Hwy. 171 to abandoned RV park and back to my parents' house.
10 Total Miles including 1 Mile with Max to gate and back.
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 | | 9.00 | 0.00 | 0.00 | 0.00 | 9.00 |
| Approximately 8 Miles along Hwy. 171 before taking a detour along a transmission line right-of-way and then bushwhacking a bit to one of my parents' trails.
9 Total Miles including 1 Mile with Max to gate and back.
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-Mile hike with my Mom, Diana, Max, and Evan.
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 | | 3579.06 | 387.94 | 59.00 | 26.00 | 4052.00 |
|
| Night Sleep Time: 2055.00 | Nap Time: 0.00 | Total Sleep Time: 2055.00 | |
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