| 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 | | 31.00 | 22.00 | 5.00 | 2.00 | 60.00 |
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| Night Sleep Time: 38.50 | Nap Time: 6.00 | Total Sleep Time: 44.50 | |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.00 | 3.00 | 0.00 | 0.00 | 8.00 |
| 8 Miles in just under 61 minutes in my West Little Rock neighborhood; 5 Miles Easy in 40 minutes, followed by 3 Miles at approximately 6:53/mile (incorporating 6 striders, which accounted for the faster pace). 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 | | 4.00 | 4.00 | 4.00 | 0.00 | 12.00 |
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am: 8-mile tempo run on treadmill set to 1.0, including 3 Miles at 6:58/mile, 4 Miles at 6:31/mile, and 1 Mile at 6:58.
pm: 4 Miles Easy on treadmill set to 1.0, following by some light strength training and a few minutes in the sauna.
Total: 12 Miles Total, including 4 Miles at MP and 4 Miles at TP.
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 | | 4.00 | 0.00 | 0.00 | 0.00 | 4.00 |
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4 Miles pushing my kids, Max (3) and Sophie (1), in the "BOB" around my West Little Rock neighborhood. 2 Miles to the duck pond where we fed a couple of ducks, which Max named "Ducky" and "Mama", consistent with his typical naming conventions; and 2 Miles back to our house.
Fun late afternoon run.
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 | | 12.00 | 2.00 | 0.00 | 1.00 | 15.00 |
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am: 11 Miles Easy in downtown Little Rock and along the Little Rock side of the Arkansas River Trail; met a former co-worker, Dave, in our building's gym at 5:15 am before hitting the trail around 5:30 am. Beautiful morning of 75 degrees, at least 5-7 degrees cooler then it's been for the last three weeks. We had some showers yesterday, and the "cool" front seems to have provided us with a small break from the record-breaking heat.
Dave is training for the Philly Half-Marathon. It was a nice, relaxing run.
pm: 2 Miles at 6:58/mile followed by 2X.5 mile repeats at 2:46/repeat on treadmill set to 1.0 incline. Including quarter mile easy job after each repeat and half mile cool-down, I ran 4 Miles Total.
Total: 15 Miles, mostly easy stuff with a couple of fast intervals on the treadmill.
Wesley |
| Night Sleep Time: 6.00 | Nap Time: 0.00 | Total Sleep Time: 6.00 |
| | Comments(1) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 2.00 | 5.00 | 1.00 | 0.00 | 8.00 |
| 8 Miles in 56:00 on treadmill set to 1.0 incline. Today's run included the following: 2 Miles Easy at 7:30/mile; 3 Miles at 6:58/mile; 1 Mile at 6:40; 1 Mile at 6:18; and 1 Mile at 6:58. Wesley |
| Night Sleep Time: 0.00 | Nap Time: 6.00 | Total Sleep Time: 6.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 8.00 | 0.00 | 0.00 | 8.00 |
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8 Miles in 57:00 in my neighborhood on a warm, but nice, morning in Little Rock.
Pace was 7:08/mile, but in actuality, I only ran the last three miles hard; also included 8-10 striders on the downhill portions of this run.
Wesley |
| 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 | | 4.00 | 0.00 | 0.00 | 1.00 | 5.00 |
| 5 Miles in my neighborhood on a nice morning (75 degrees) in Little Rock. 4 Miles Easy and 1 Mile at 6:10. Pretty tough out there today, however, because my right knee continues to get sore when I push my mileage above 40-45 (just hit 60 for the week). Everyone have a great holiday weekend. Wesley |
| 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 | | 31.00 | 22.00 | 5.00 | 2.00 | 60.00 |
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| Night Sleep Time: 38.50 | Nap Time: 6.00 | Total Sleep Time: 44.50 | |
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