| 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 | | 76.50 | 27.00 | 7.00 | 4.50 | 115.00 |
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| Night Sleep Time: 42.00 | Nap Time: 0.00 | Total Sleep Time: 42.00 | |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 9.00 | 0.00 | 0.00 | 3.00 | 12.00 |
| 11 Miles in 79 mins on a warm, beautiful day along the Arkansas River Trail. Normally, I would hit the track at Scott Field on a Sunday, but after Friday's 5K and lots of yard work yesterday, a more relaxed speed session seemed in order.
Warmed up for 3 Miles with Diana, who was on her bike and pulling our son, Evan. As they set up for a pick-nick and played, I ran 4X.75 Mile Repeats on the River Trail in 4:08, 4:18, 4:21, and 4:24, with .25 Mile recovery between repeats, before rejoining Diana and Evan for a cold drink and snacks. After about a half-hour, we ran/rode the 3 Miles back to the car at the Two Rivers Bridge parking lot.
My legs didn't have much pop today, but we had a lot of fun hanging out down by the River.
12 Total Miles.
Wesley
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| Night Sleep Time: 8.00 | Nap Time: 0.00 | Total Sleep Time: 8.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 16.00 | 8.00 | 0.00 | 0.00 | 24.00 |
| 22 Miles in just under 2:40 on TM; Miles 13-16 at 6:58/mile and Miles 17-20 at 6:45/mile.
24 Total Miles including 2 Miles commuting.
Wesley
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| 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 | | 9.50 | 1.00 | 5.00 | 0.50 | 16.00 |
| 15 Miles in 1:45 on TM; Miles 9-13.5 at LTP with a fast finish: 6:15, 6:15, 6:11, 6:07, 6:00, and 5:52 (.5), for a 33:45 tempo+ workout.
Half-mile easy followed by Mile 15 in 6:29.
16 Total Miles including one-mile commute.
Wesley
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| Night Sleep Time: 7.50 | Nap Time: 0.00 | Total Sleep Time: 7.50 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 14.00 | 7.00 | 0.00 | 0.00 | 21.00 |
| 19 Miles in 2:17 on TM; Miles 13-19 in 6:58 - 6:31 pace range.
21 Miles including 2 Miles commuting.
Wesley
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| 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 | | 15.00 | 7.00 | 0.00 | 0.00 | 22.00 |
| AM: 15 Miles in 1:53:50 on TM; Miles 13-15 at 6:58/mile.
PM: 6 Miles in 41:45 on TM; Miles 3-6 in 6:58 - 6:31 pace range.
Total: 22 Total Miles including one-mile commute.
Wesley
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| 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 | | 13.00 | 4.00 | 2.00 | 1.00 | 20.00 |
| AM: 12-Mile "hill" workout in 91 mins on TM; 2 Miles on 1.0 incline, 2 Miles on 2.0 incline, 4X1.0 Mile Repeats on 6.0 incline with .5 Mile recovery on 0.0 incline, and 2 Miles at -1.0 incline; Miles 1-10 at 7:47/mile (uphill) and Miles 11-12 at 6:58 and 6:15, respectively (downhill).
PM: 5-Mile progressive run in 32 mins on TM; 6:58, 6:44, 6:27, 6:15, and 5:30.
Total: 20 Miles including 3 Miles walking/commuting.
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 | | 76.50 | 27.00 | 7.00 | 4.50 | 115.00 |
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| Night Sleep Time: 42.00 | Nap Time: 0.00 | Total Sleep Time: 42.00 | |
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