| 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 | | 44.50 | 8.50 | 0.00 | 2.00 | 55.00 |
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| Night Sleep Time: 38.00 | Nap Time: 0.00 | Total Sleep Time: 38.00 | |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.00 | 0.50 | 0.00 | 0.00 | 7.50 |
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My brother will appreciate today's run. Every time he's back home in Arkansas, Luke loves hitting the trails at Lake Catherine State Park, which is only a few miles from my parents' home between Malvern and Hot Springs, Arkansas.
First 4 Miles were rugged and steep single track trails; took Falls Branch Trail to the Waterfall, then headed straight up for over a mile on Mountain Dam Trail; after taking in some truly breathtaking views of Lake Catherine and the State Park, I headed back down and reconnected with Falls Branch. I topped off a great effort, on little sleep, with 3.5 Miles on the pavement around the campgrounds.
Trails Miles at 9:14/mile; Road Miles at 7:26/mile; 7.5 Total Miles in 1:02:47.
Tough running today. As the old Hogs' B-Ball Coach, Nolan Richardson, was fond of saying, "If you ever see me in a fight with a bear...worry about the damn bear." I felt the same way after today's run. 15 days and counting.
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 | | 6.50 | 0.00 | 0.00 | 1.00 | 7.50 |
| 5 Miles on Scott Field track followed by 8X200m repeats with 200m jog between repeats. 7.5 Total Miles. Better workout than expected... 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 | | 7.00 | 2.00 | 0.00 | 0.00 | 9.00 |
| 9 Miles in 1:09 on treadmill set to 1.0 incline. Ran Miles 7 and 8 at 6:44 and 6:40, respectively, but something's going on with my left foot/achilles. Pretty sore today. It loosened up during the run, so I'm cautiously optimistic. Probably wouldn't kill me to get more sleep, but I find myself doing things that are far more satisfying...lots going on and the late evenings are one of the few opportunities I can find peace. 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 | | 6.00 | 0.00 | 0.00 | 0.00 | 6.00 |
| 6 Easy Miles on treadmill set to 1.0 incline. 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 | | 11.00 | 1.00 | 0.00 | 0.00 | 12.00 |
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Up at 4:30 am to meet Dave, Kevin, and one of Kevin's firm's law clerks, Abtin, on a perfect morning of 65 degrees in downtown Little Rock. Ran 12 Miles primarily along the North Little Rock River Trail, turning around at the 6 Mile Mark just past the Burns Park Soccer Complex. With the exception of Mile 6, which I ran in approximately 6:35 to catch-up after taking a bio break, we cruised for most of the run just below an 8:00 pace. Good times. Good conversation. Giving a presentation today on visual / public art and its impact on he quality of life of Little Rock's residents. Talk about being underqualified...but I tend to compensate with over-preparation. Looking forward to it. It's part of my leadership training through the Little Rock Regional Chamber of Commerce.
Wesley |
| Night Sleep Time: 3.50 | Nap Time: 0.00 | Total Sleep Time: 3.50 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.25 | 1.00 | 0.00 | 1.00 | 8.25 |
| PM (early): 6 Miles on North Little Rock River Trail. PM (later): 4X400m repeats on my parents' land in my Barefoot Trail Gloces; 2.25 Total Miles, which included jogging rest and quarter mile cooldown. Just one of those "why the hell not" workouts before a great dinner with my folks. Total: 8.25 Miles Wesley |
| 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 | | 0.75 | 4.00 | 0.00 | 0.00 | 4.75 |
| Half-mile down driveway to warm up follwed by 4-Mile out-and-back loop at 6:49/mile along Hwy.171 between Malvern and Hot Springs; with quarter mile jog to cool down, I ran 4.75 Miles, which gives me 55 Miles for the week. Three good mileage weeks in a row despite nagging soreness in my knee, and now my achilles. I definitely would have gone longer today, but I'm playing in the St. James UMC Golf Tournament, which raises money to build fresh water wells in the Congo. There are worse reasons to play golf... 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 | | 44.50 | 8.50 | 0.00 | 2.00 | 55.00 |
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| Night Sleep Time: 38.00 | Nap Time: 0.00 | Total Sleep Time: 38.00 | |
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