| 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 | | 84.50 | 17.00 | 10.00 | 3.50 | 115.00 |
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| Night Sleep Time: 32.00 | Nap Time: 0.00 | Total Sleep Time: 32.00 | |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 9.00 | 0.00 | 0.00 | 3.00 | 12.00 |
| 5X800m Repeats in 2:55, 2:53, 2:46, 2:48, and 2:48 at Scott Field on an 80 degree morning; not as fast as a month ago, but the last three were solid and close to target.
10 Miles for the workout and 12 Total Miles for the day after walking to and from church with my kids.
Wesley
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| 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 | | 22.00 | 4.00 | 0.00 | 0.00 | 26.00 |
| 24 Miles in 2:59 on TM; Miles 21 and 22 at 6:58/mile and 23 and 24 at 6:31/mile.
26 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 | 2.00 | 4.00 | 0.50 | 16.00 |
| 14 Miles in just under 96 mins on TM; Miles 7-8 at 6:58/mile and Miles 9-12 at 6:15/mile (LTP); 4 fast striders during Mile 13 followed by one-mile cool-down.
16 Total Miles including 2 Miles commuting.
Wesley
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| 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 | | 14.00 | 5.00 | 0.00 | 0.00 | 19.00 |
| 17 Miles in 2:04:50 on TM; Miles 13-16 at 6:58/mile and Mile 17 at 6:49.
19 Total Miles including 2 Miles commuting.
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 | | 11.00 | 4.00 | 5.00 | 0.00 | 20.00 |
| AM: Impromptu Tempo #2 for the week. After 2-Mile warm-up and Miles 3-6 in 6:58 - 6:44 range, I ran Miles 7-8 at 6:11/mile and Miles 9-11 at 6:00/mile; 11 Total in 72:45.
PM: 8 Miles in 61 mins on TM.
Total: 20 Miles including one-mile commute.
Wesley
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| Night Sleep Time: 6.50 | Nap Time: 0.00 | Total Sleep Time: 6.50 |
| | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 17.00 | 2.00 | 1.00 | 0.00 | 20.00 |
| Originally planned to go outside and battle the heat and hills along the cliffs in North Little Rock, but as the afternoon waned, I settled for a tough treadmill workout consisting of the following:
Miles 1-4 at 7:47/mile and 1.0 incline;
Miles 5-8 at 7:47/mile and 2.0 incline;
Miles 9-10 at 7:30/mile and no incline;
Miles 11-13: 2X1.5 Mile Repeats with each Repeat consisting of .5 Mile at 7:30 and 5.0 incline, .5 Mile at 7:30 and no incline, and .5 at 6:31 and -2.0 incline;
Miles 14-16: 2X1.5 Mile Repeats with each Repeat consisting of .5 Mile at 7:30 and 6.0 incline, .5 Mile at 7:30 and no incline, and .5 at 6:22 and -2.0 incline; and
Mile 17 at 6:00 and -2.5 incline (the particular TM on which I was running wouldn't go any faster or further down).
20 Total Miles including 2 Miles commuting and one-mile walk at park after work.
Wesley
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| 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 | | 2.00 | 0.00 | 0.00 | 0.00 | 2.00 |
| 2 Miles walking with the family in downtown Little Rock's River Market district.
Wesley
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| Night Sleep Time: 7.00 | Nap Time: 0.00 | Total Sleep Time: 7.00 |
| | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 84.50 | 17.00 | 10.00 | 3.50 | 115.00 |
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| Night Sleep Time: 32.00 | Nap Time: 0.00 | Total Sleep Time: 32.00 | |
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