| 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 | | 28.50 | 14.50 | 5.00 | 8.10 | 56.10 |
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| Night Sleep Time: 30.50 | Nap Time: 0.00 | Total Sleep Time: 30.50 | |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.00 | 6.00 | 1.00 | 0.00 | 13.00 |
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am: 8 Miles in 57:55 on a nice morning in my West Little Rock neighborhood. I had trouble getting loose this morning, and I only managed to knock out the final three miles at sub-7:00 pace.
pm: 5 Miles in 34:20 on treamill set to 1.0 incline; 1 Easy Mile to warm-up, followed by 3 Miles at 6:40/mile, and 1 Mile at 6:20 (including 4X200m striders).
Total: 13 Miles, 7 at MP or better.
Wesley |
| Night Sleep Time: 6.50 | Nap Time: 0.00 | Total Sleep Time: 6.50 |
| | Comments(1) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 2.50 | 1.50 | 4.00 | 1.00 | 9.00 |
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Pretty good effort at tempo pace today despite some fatigue and soreness in both legs. After 2 Easy Miles to warm-up and 1 Mile at 6:58, I ran 4 Miles at 6:18/mile, took a short bio break, and knocked out 1 Mile at sub-6:00, with the last minute at 5:30.
To cool down, I ran a half-mile really easy and stretched out for another half mile at a comfortable pace (6:58).
Other than some stomach issues, this run, which totaled 9 Miles, was about as good as could be expected mid-weed, mid-training.
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 | | 12.00 | 0.00 | 0.00 | 0.00 | 12.00 |
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There's Easy Miles, and EASY Miles, and this morning's 8-miler included the latter...
am: 8 Easy Miles in my West Little Rock neighborhood.
pm: 4 Miles in 29:20 on treadmill set to 1.0 incline; 2 Easy Miles an 2 Miles at 6:58 in an attempt to stretch out and run through some soreness in both legs.
Total: 12 Miles, mostly easy stuff.
Wesley
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| Night Sleep Time: 6.00 | Nap Time: 0.00 | Total Sleep Time: 6.00 |
| | Comments(2) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.00 | 1.00 | 0.00 | 4.00 | 10.00 |
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Decided to do my speed work inside today. Wanted to push through this week's training as scheduled despite the soreness in my left knee, and I wasn't up for curves on a track. After 1 Easy Mile and 1 Mile at 6:58, I ran 8X.5 Mile Repeats at 2:58/repeat (5:56 pace) with a half-mile of easy jogging between repeats.
10 Miles Total.
Wesley |
| Night Sleep Time: 7.00 | Nap Time: 0.00 | Total Sleep Time: 7.00 |
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| | Race: |
Run4Shelter Hillcrest 5K (3.1 Miles) 00:18:36, Place overall: 4, Place in age division: 1 | | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 3.00 | 6.00 | 0.00 | 3.10 | 12.10 |
| Working on very little sleep after my wife's 10-Year Class Reunion last night, so I opted for a easy, progressive 9-miler followed by a 5K race supported by a group of local Methodist Churches, one of which I attend and where I serve on the Church's Missions Committee. Even after an extra day off yesterday, my left knee was still pretty sore, so I needed a long warm-up anyway. I parked at Pulaski Heights Methodist Church in the Little Rock Hillcrest neighborhood, ran downtown to the Clinton Presidential Center and Park and Heffer International's Global Village, turned around and ran back to the church about 15 minutes before 8:00 am, when the race was scheduled to start. After shooting a GU Roctane and a few ounces of water, I changed into some dry cloths and my racing flats. Ran, unofficially, an 18:36 (6:00/mile) on a downhill / uphill loop course. Finished fourth overall, and either first or second in my age group. Had to get to soccer practice with the kids so I asked a friend to let me know the official results. Lazy day plans...possibly a nap, and some football, beer, and another reunion party tonight. Mileage a little on the low end this week, but I needed the extra rest. I'm registered to run a half-marathon in two weeks as a training run for a November 19 marathon up near Mountain Home, Arkansas. I need to get healthy if I want to perform well. Wesley |
| Night Sleep Time: 4.50 | Nap Time: 0.00 | Total Sleep Time: 4.50 |
| | Comments(2) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 28.50 | 14.50 | 5.00 | 8.10 | 56.10 |
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| Night Sleep Time: 30.50 | Nap Time: 0.00 | Total Sleep Time: 30.50 | |
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