| 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 | | 3.50 | 41.25 | 3.00 | 5.25 | 53.00 |
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| Night Sleep Time: 29.50 | Nap Time: 0.00 | Total Sleep Time: 29.50 | |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 20.00 | 0.00 | 0.00 | 20.00 |
| 20 Miles on an absolutely gorgeous, albeit warm and brutally windy, day of 82 degrees in Little Rock. I ran a 7:14/mile pace, but that doesn't tell the whole story... After months of cool-weather running, today was a wake up call. After 15 miles at sub-7:00, I was spent, and the 10 ounces of gatorade in my hand-held was all dried up by Mile 16. Lucky for me, the Little Rock/North Little Rock River Trail on which I was running has water fountains, and I was fortunate to hit one at Mile 17. Overall, it was a good day. The wind was a pace-breaker, and I was not prepared for how my body reacted to the warmer weather, but all things considered, I ran pretty strong. And then I had to mow the yard!!! Wesley |
| Night Sleep Time: 7.00 | Nap Time: 0.00 | Total Sleep Time: 7.00 |
| | Comments(2) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 2.00 | 4.00 | 3.00 | 0.00 | 9.00 |
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Descent tempo run on treadmill today, but I was feeling particularly low on energy, and a bit of fatigue carried over from a tough 20 miler over the weekend. With the unnecessary whining out of the way, here are today's splits.
3 Miles at 6:58/mile;
3 Miles at 6:18/mile;
1 Mile at 6:40/mile; and
2 Miles Easy.
9 total miles, but again, I was a little disappointed after feeling compelled to ramp down the pace on the final two miles, which I had originally intended to run closer to my marathon race pace.
My plan is to get a couple of good nights of sleep and bounce back with some solid training runs during the latter part of this week. I'm running 5Ks on back-to-back weekends this month, and I'm looking forward to hitting the track for some speed work on Thursday or Friday.
Wesley |
| Night Sleep Time: 5.00 | Nap Time: 0.00 | Total Sleep Time: 5.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 4.25 | 0.00 | 0.00 | 4.25 |
| 4 Miles at 7:13/mile, including 5 striders during Mile 5, on treadmill.
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 | | 0.25 | 12.00 | 0.00 | 0.00 | 12.25 |
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6 Miles at 6:58/mile and 6 Miles at 6:40/mile for 12 Miles at slow and fast Marathon Pace, respectively; quarter mile easy jog to cool down.
Wesley |
| Night Sleep Time: 5.50 | Nap Time: 0.00 | Total Sleep Time: 5.50 |
| | Comments(2) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 1.25 | 1.00 | 0.00 | 5.25 | 7.50 |
| I had the day off today, and I took advantage of the 90 degree heat this afternoon with some mile repeats at a local high school near my home. I wanted to run 5 repeats at 5:50, but after a 12-mile progressive run yesterday, there wasn't much spring in my legs. I ended up running the following splits, wit a quarter mile slow jog between repeats: Mile Repeat 1: 5:44 Mile Repeat 2: 5:57 Mile Repeat 3: 5:57 Mile Repeat 4: 5:56 Mile Repeat 5: 6:02 Did I mention it was 90 degrees and breezy? But I was still disappointed, particularly given the extra rest I was afforded between repeats 3 and 4 due to a unfortunate, but necessary, bio break. 6:02??? Given how hard I worked for it, I should be okay with the result, but I can't help but think that Quenton Cassidy would next have let something like this happen, and his repeats would have been at 4:30. Today's saving grace was the Saucony Grid Type 4A kicks I was wearing for the first time. They felt light and comfortable, and I think they'll be perfect for the upcoming 5Ks I'm scheduled to run the next two weekends. More importantly, they didn't hurt my feet, which are conditioned to quiet a bit more support with the Brooks Adrenaline GTS 11 trainers that I wear for virtually all of my runs. Looking forward to a scheduled day off tomorrow. 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 | | 3.50 | 41.25 | 3.00 | 5.25 | 53.00 |
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| Night Sleep Time: 29.50 | Nap Time: 0.00 | Total Sleep Time: 29.50 | |
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