| 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: |
|
Click to donate
to Ukraine's Armed Forces
|
| Miles: | This week: | 0.00 |
Month: | 0.00 |
Year: | 0.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 37.75 | 30.25 | 6.00 | 2.00 | 76.00 |
|
| Night Sleep Time: 35.50 | Nap Time: 0.00 | Total Sleep Time: 35.50 | |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 8.00 | 0.00 | 0.00 | 8.00 |
| 8 Miles in 55:56 on a beautiful afternoon in my Little Rock neighborhood. Happy Birthday to my son, Max, who turns 4 today! Party tonight! Wesley |
| Night Sleep Time: 5.00 | Nap Time: 0.00 | Total Sleep Time: 5.00 |
| | Comments(2) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 12.00 | 0.00 | 0.00 | 0.00 | 12.00 |
|
6 Easy Miles with Dave at lunch through the streets of South Little Rock, passed the Governor's Mansion and historic Central High School, down to the State Fair Grounds, and back again; upon my return to the gym, I ran 6 Easy Miles on the treadmill for 12 Total Miles.
Wesley |
| Night Sleep Time: 7.00 | Nap Time: 0.00 | Total Sleep Time: 7.00 |
| | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 13.00 | 0.00 | 0.00 | 2.00 | 15.00 |
|
Okay, so fellow blogger Rob Murphy's "Bonus VO2 Max" workout that includes incorporating 0.5 Mile Repeats at 5K pace into the latter half of a medium-long run...on a treadmill no less...is pretty freaking tough. I only managed 4X0.5 Mile Repeats, with half-mile jogs to recover, starting at Mile 9, and I was spent.
Managed to run 3 Easy Miles following the repeats for 15 Total Miles. With the exception of the two-miles of recovery jogs, and a very slow Mile 13, I ran the remainder of the workout between 7:47 and 7:09, averaging just under 7:30/mile for 10 Aerobic Miles (1-8, 14, and 15).
Wesley |
| Night Sleep Time: 6.00 | Nap Time: 0.00 | Total Sleep Time: 6.00 |
| | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 6.00 | 0.00 | 6.00 |
| Busy day at work today, so workout got pushed back to late afternoon, and I had limited time to knock out a MP/Tempo Pace run--6 Miles in 39:50--not blazing, but solid given the 15 Miles I ran yesterday. Wesley |
| Night Sleep Time: 6.00 | Nap Time: 0.00 | Total Sleep Time: 6.00 |
| | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 22.25 | 0.00 | 0.00 | 22.25 |
| 22.25 Miles in 2:34:52 (6:58) on a cool, overcast day in Little Rock. Ran from the base of Two Rivers Bridge on the Little Rock side of the River Trail, across the Big Damn Bridge onto the North Little Rock side of the River Trail, and followed the trail just past the 11 mile mark at the Junction Bridge that connects to the Clinton Presidential Center and Park in downtown Little Rock; turned around and ran back. Recorded 7-Mile Splits for no particular reason: Miles 1-7: 7:01/mile Miles 8-14: 6:55/mile Miles 15-21: 7:01/mile Last 1.25: 6:35 pace Felt very comfortable throughout, which was the plan going into today's run, and other than a couple of gels, I didn't hydrate because several of the water fountains on the River Trail were not working (perhaps they shut them off in the winter?). This was a slow MP run, but after last week's fast MP run (18.25 at 6:31/mile), this is exactly what I needed. Distance was key today. Wesley |
| Night Sleep Time: 6.00 | Nap Time: 0.00 | Total Sleep Time: 6.00 |
| | Comments(3) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 12.75 | 0.00 | 0.00 | 0.00 | 12.75 |
|
am: 8 Easy Miles to recover on a mild and humid morning in my neighborhood. pm: 4.75 Miles in 35:00 on a nice afternoon in my neighborhood. Total: 12.75 Miles. Wesley
|
| Night Sleep Time: 5.50 | Nap Time: 0.00 | Total Sleep Time: 5.50 |
| | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 37.75 | 30.25 | 6.00 | 2.00 | 76.00 |
|
| Night Sleep Time: 35.50 | Nap Time: 0.00 | Total Sleep Time: 35.50 | |
|
|
| Debt Reduction Calculator |
|
New Kids on the Blog
(need a welcome):
Lone Faithfuls
(need a comment):
|