| 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 | | 8.50 | 32.00 | 0.00 | 7.50 | 48.00 |
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| Night Sleep Time: 37.00 | Nap Time: 0.00 | Total Sleep Time: 37.00 | |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 16.00 | 0.00 | 0.00 | 16.00 |
| 16 Miles at 6:48/mile on a cool morning of 39 degrees in Little Rock; purposely included lots of hills (big ones) on this run, and I threw in a couple of neighborhood trails as well. Pace was solid, particularly given the fact it includes a far too lengthy bio break (why do I always eat spicy meals on Saturday night?) and a short water break at Mile 8. Good run today. And I'm glad I knocked it out early. 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 | | 3.00 | 0.00 | 0.00 | 0.00 | 3.00 |
| 3 Miles Easy on treadmill followed by 45 minute stationary spin class in gym; threw in some upper body strength training and abs to top off the workout. I don't spin/cycle often, but it's a nice change of pace every now and then...same with swimming. My preferred discipline is obviously running, but I recognize the value and benefits of cross-training (particularly on an easy run day). 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 | | 1.00 | 4.00 | 0.00 | 4.00 | 9.00 |
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Today's Tempo/5K Race Pace run included the following:
2 Miles at 7:13/mile;
2 Miles at 6:27/mile;
2 Miles at 6:00/mile;
2 Miles at 6:58/mile; and
1 Mile Easy (8:00)
9 Miles Total on treadmill set to 1.0 incline; no issues.
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 | | 3.50 | 0.00 | 0.00 | 1.00 | 4.50 |
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4.5 Miles Easy, inlcuding 4 striders, on treadmill set to 1.0.
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 | | 1.00 | 0.00 | 0.00 | 2.50 | 3.50 |
| Very little time to workout today, so I hit a local high school track for some quick speed work before heading home for the afternoon to keep my kids. After a 400m warm-up, I ran 10X400m Repeats with 100m (35-40 seconds) resting jog. I ran the first 6 Repeats at 80 seconds/repeat, and Repeats 7-10 at 82, 83, 84, and 85 seconds, respectively. Only had time for a 200m cool-down because I was running late! Only 3.5 Miles total, but pretty good results all things considered. Honestly, I'm feeling a little fatigued after 6 straight days of running. 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 | 12.00 | 0.00 | 0.00 | 12.00 |
| 12 Miles on treadmill at the following splits: 4 Miles at 7:03/mile; 4 Miles at 6:58/mile; and 4 Miles at 6:40/mile. 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 | | 8.50 | 32.00 | 0.00 | 7.50 | 48.00 |
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| Night Sleep Time: 37.00 | Nap Time: 0.00 | Total Sleep Time: 37.00 | |
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