| 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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| Miles: | This week: | 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 2.00 | 43.00 | 6.00 | 0.00 | 51.00 |
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| Night Sleep Time: 23.00 | Nap Time: 0.00 | Total Sleep Time: 23.00 | |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 22.00 | 0.00 | 0.00 | 22.00 |
| 11 Miles in 1:14:37 (6:47 pace), one and a half hour break for Sunday School Class Community Service Project, and 11 Miles in 1:21:17 (7:24 pace); 22 Miles Total. It was a perfect day for running in Little Rock, so I headed downtown from my house in West Little Rock around noon, returning around 4:00pm after two nice runs and a short break to participate in a worthy cause known as "Stone Soup", which provides Little Rock's homeless community with a hot meal every Sunday afternoon. Pace slid on the return run, and I felt pretty tight starting around Mile 7 of the back 11. Regardless, the cumulative training runs were a good way to start the week. Wesley |
| Night Sleep Time: 7.00 | Nap Time: 0.00 | Total Sleep Time: 7.00 |
| | Comments(1) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 6.00 | 0.00 | 0.00 | 6.00 |
| 6 Miles at 6:58 with 6X30 sec striders incorporated into Mile 6; treadmill set to 1.0 incline. Wesley |
| Night Sleep Time: 4.00 | Nap Time: 0.00 | Total Sleep Time: 4.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 12.00 | 0.00 | 0.00 | 12.00 |
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12 Miles at 7:13 on treadmill set to 1.0 incline; run included 4X2:30min uphill accelerations at 6:58 and a 4.0 incline at end of Miles 9, 10, 11 and 12 (10:00min total uphill time).
Uphill accelerations were pretty tough, but I needed them; finished strong and felt good.
Wesley |
| Night Sleep Time: 7.00 | Nap Time: 0.00 | Total Sleep Time: 7.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 2.00 | 3.00 | 6.00 | 0.00 | 11.00 |
| Great interval/tempo run on one of the local high school tracks today. The weather was perfect, 45 degrees with very little wind. The workout included the following: 3 Miles at 7:00/mile; 6X800m repeats at 3:10: Actual splits included 3:06, 3:08, 3:04, 3:04, 3:07, and 3:04 with quarter mile easy jog between repeats. 3 Miles at 6:29/mile; and 0.5 Miles easy to cool down. I didn't force the issue on the 800m repeats, and I was very comfortable running at this pace (6:20/mile). I also finished strong on the 3 Mile tempo run, knocking out the last 800m in 3 minutes. Wesley |
| Night Sleep Time: 5.00 | Nap Time: 0.00 | Total Sleep Time: 5.00 |
| | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 2.00 | 43.00 | 6.00 | 0.00 | 51.00 |
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| Night Sleep Time: 23.00 | Nap Time: 0.00 | Total Sleep Time: 23.00 | |
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