| 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 | | 10.50 | 35.30 | 3.00 | 4.50 | 53.30 |
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| Night Sleep Time: 24.00 | Nap Time: 0.00 | Total Sleep Time: 24.00 | |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.00 | 16.20 | 0.00 | 0.00 | 20.20 |
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20.2 Miles in 2:24:11 (7:08) on a unseasonably warm morning. Visiting the family on their land near Hot Springs, Arkansas, I ran a along a very flat Hwy. 171 between Malvern and Hot Springs, Arkansas, including a short stretch into Lake Catherine State Park.
It was an interesting training run. Getting up at 4:00am, I quickly realized I had forgotten to pack my knee brace, so I improvised with some pre-wrap and duck tape (took me back to my old high school football days). Also, it was eerily dark, with the white line on the highway barely visible for the first few miles. Normally, on clear evenings, the sky is beautiful on my family's land and the surrounding area. But this was serious darkness, and I'm glad my Dad (who left a few minutes after me and ran a 20 miler on a similar route) had an extra wrist band reflector.
As to the run, it essentially turned into a 20 Mile Progressive Run, with the first 4 Miles at 8:00/mile, including a lengthy but necessary bio brake, and the next 16 Miles hovering right at 7:00/mile depending on the grade (there are several false flats and gentle downhills). I am a little more sore than I would have liked, and more sore than I was following the 20 miles at a similar pace two weeks ago, but my mileage was up a little this week, and I'm hoping that it is nothing more than general (and normal) fatigue.
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 | | 0.00 | 13.10 | 0.00 | 0.00 | 13.10 |
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13.1 Miles at 7:13 on treadmill set to 1.0 incline; run included 5X2:30min uphill accelerations at 6:58 and a 4.0 incline at end of Miles 9, 10, 11, 12, and 13 (12:30min total uphill time).
As was the case last Wednesday, the uphill accelerations were pretty tough, particularly on legs still recovering from Sunday's long run. Nevertheless, I did feel and run stronger today than I did during the comparable workout last week, and that can only be positive.
Wesley |
| Night Sleep Time: 5.50 | Nap Time: 0.00 | Total Sleep Time: 5.50 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.50 | 0.00 | 0.00 | 0.50 | 5.00 |
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5 Miles Easy on treadmill, including 6X30sec striders at 5:30 w/ 30 sec rest between repeats during Mile 5.
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 | 3.00 | 4.00 | 12.00 |
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Pretty tough interval/tempo run on treadmill set to 1.0 incline. The workout included the following:
3 Miles at 7:13/mile;
8X800m repeats at 3:00 (6:00/mile) with 2:00 easy jog (8:00/mile) between repeats; and
3 Miles at 6:40/mile.
12 Miles Total.
Wesley |
| Night Sleep Time: 5.50 | Nap Time: 0.00 | Total Sleep Time: 5.50 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 3.00 | 0.00 | 0.00 | 3.00 |
| The sun finally showed its face after a bitterly cold week and a couple of inches of snow on Friday. I had not intended to run today, with 22 scheduled for tomorrow, but what's a token 3-miler going to hurt? I took it very easy, running slightly below my target Marathon Pace, at 7:08/mile. Looking to run strong and confidently tomorrow. No shortcuts for the next four weeks. Countdown to March 6 begins. Wesley |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.50 | 35.30 | 3.00 | 4.50 | 53.30 |
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| Night Sleep Time: 24.00 | Nap Time: 0.00 | Total Sleep Time: 24.00 | |
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