| 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 | | 16.00 | 16.00 | 2.00 | 7.60 | 41.60 |
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| Night Sleep Time: 24.00 | Nap Time: 0.00 | Total Sleep Time: 24.00 | |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 2.00 | 7.00 | 0.00 | 0.00 | 9.00 |
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7 Miles at 6:58 followed by 2 Miles Easy on treadmill set to 1.0.
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 | | 5.00 | 1.50 | 0.00 | 4.00 | 10.50 |
| Speed work on the treadmill during lunch, including the following: 0.5 Mile warm-up; 1 Mile at 6:58; 2X0.25 mile repeats at 5:46 pace; 6X0.5 mile repeats, 4 at 5:52 pace and 2 at 6:00 pace; 2X.025 mile repeats at 5:46 pace; 2.5 Miles Easy; and 0.5 Mile at 6:58. Including half-distrance easy jogs after each of the 10 repeats, I ran 10.5 total miles. 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 | | 5.00 | 3.00 | 2.00 | 0.50 | 10.50 |
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My Dad and I have decided to run the "BrickFest 5K" taking place in my parents' hometown of Malvern, Arkansas on Saturday, June 25 at 7:30am. As such, having done very little serious speedwork over the course of the last 6 weeks, today's workout was designed as a 5K tune-up.
Downtown Little Rock, 93 degrees:
After 3 Miles at 6:52 (MP), I picked up the pace for 2 Miles at 6:23 (Tempo), followed by 1 Mile Easy before heading back to my building'g gym for some water.
JP Fitness, Metropolitan Tower, Little Rock:
After dripping sweat all over the elevator and grabbing a couple swigs of water, I ran 4 Miles Easy on the treadmill set to 1.0 incline, and closed out the early afternoon workout with a half-mile at 5:46 (target 5K pace, though maybe not Saturday).
Ideally, I would have liked to run the 2 outside, tempo miles a little faster than 6:23, i.e., a little closer to 5K pace, but it was hot and hilly, and I just didn't have much in the tank. Hopefully, a total rest day on Friday will pay dividends.
10.5 Miles Total, 3 Miles at MP, 2 Miles at TP, and 0.5 Mile at 5KP.
Wesley |
| Night Sleep Time: 6.00 | Nap Time: 0.00 | Total Sleep Time: 6.00 |
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| | Race: |
Malvern BrickFest 5K (3.1 Miles) 00:18:26, Place overall: 1, Place in age division: 1 | | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.00 | 4.50 | 0.00 | 3.10 | 11.60 |
| Good result this morning at the BrickFest 5K, part of the week-long festival associated with the brick industry in Malvern, Arkansas. With about 300 runners in the field, this is a descent sized race by Arkansas standards. As such, I had no idea if, or how much, speed was in race. So of course I jumped out early and ran with the front of the pack, a couple of high schoolers who faded at Mile 1 (5:35 split). At the turn (9:01 split) of the out-and-back course, I was out in front of a pack of three runners by about 50 yards, and at Mile 2 (11:45 split), there was only one runner within striking distance. We both struggled up a brutal, quarter-mile hill early in the third mile, but turning toward the finish at Mile 3 (17:55 split), I was able to hold the lead and win by about 10 seconds. My Dad, Mark, ran strong as well, finishing in 22:06, good enough for first in in age group (55-59) and second in the "Grand Master" Division (50+). After the race, my wife brought my kids down to the City Park, where we very much enjoyed ourselves on the huge, inflatable "bouncy houses." And the fresh squeezed lemonade was hard to beat on a 95 degree day! Including a 2.5 mile warm-up and 6 more miles (3 at a sub-7:00 effort) between the race and awards ceremony, I ran 11.6 total miles. 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 | | 16.00 | 16.00 | 2.00 | 7.60 | 41.60 |
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| Night Sleep Time: 24.00 | Nap Time: 0.00 | Total Sleep Time: 24.00 | |
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