| 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 | | 4.80 | 31.70 | 3.00 | 2.50 | 42.00 |
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| Night Sleep Time: 23.50 | Nap Time: 0.00 | Total Sleep Time: 23.50 | |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 18.20 | 0.00 | 0.00 | 18.20 |
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18.2 Miles in 2:05:50 (6:55 pace) on a cold morning of 25 degrees in Little Rock. With snow in the forecast all afternoon and into Monday morning, I hit the road early for what turned out to be a very solid, disciplined run. Garmin 3-Mile pace splits included the following: Miles 1-3: 6:52/mile Miles 4-6: 6:48/mile Miles 7-9: 6:53/mile Miles 10-12: 7:00/mile Miles 13-15: 6:58/mile Miles 16-18: 6:59/mile Final 0.2: 80 seconds I felt pretty good for most of the run, taking a gel (with 10 second water break) after completing Mile 9 and Mile 13; right knee held up well until beginning of Mile 16 when going down a short hill, and at that point, the remainder of the run was pretty tough. Looking forward to a scheduled day off tomorrow. Hopefully, I'll be off work and playing with the kids in the snow! Wesley
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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 | | 2.00 | 6.00 | 0.00 | 0.00 | 8.00 |
| 2 Miles Easy followed by 6 Miles at 6:58 on treadmill. Wesley |
| Night Sleep Time: 6.00 | Nap Time: 0.00 | Total Sleep Time: 6.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 3.50 | 0.00 | 0.50 | 4.00 |
| 4 Miles at 7:13, including 6X100m striders during Mile 4, on treadmill. Wesley |
| Night Sleep Time: 6.00 | Nap Time: 0.00 | Total Sleep Time: 6.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 2.80 | 4.00 | 3.00 | 2.00 | 11.80 |
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I had a good Marathon Pace/Tempo run today on the treadmill. The workout included:
1 Mile at 8:00;
3 Miles at 7:13;
4X800m Repeats at 3:09 (6:18) with 2:00 minute joggin recovery between repeats;
3 Miles at 6:40;
1 Mile at 7:13; and
0.8 Miles at 8:00.
11.8 Miles Total on a blistering, cold day in Little Rock. There are still a few patches of ice on the ground from the weekend's winter blast, and aside from being busy at work, I really saw no reason to risk aggravating my knee or injuring myelf by forcing the issue and running outside. I will have plenty of one-on-one time with the pavement when I do the first 20 miler on my training schedule this Sunday.
Wesley |
| Night Sleep Time: 6.00 | Nap Time: 0.00 | Total Sleep Time: 6.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.80 | 31.70 | 3.00 | 2.50 | 42.00 |
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| Night Sleep Time: 23.50 | Nap Time: 0.00 | Total Sleep Time: 23.50 | |
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