| 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 | | 26.50 | 38.00 | 4.00 | 2.50 | 71.00 |
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| Night Sleep Time: 46.00 | Nap Time: 0.00 | Total Sleep Time: 46.00 | |
| | 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 Easy Miles in near record heat, 88 degrees, after mowing my yard for the last time this year and fighting with my weed-eater for a couple of hours.
No watch, nice breeze, cold beer waiting on me when I made it home after a long afternoon in the sun.
Wesley |
| 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 | | 4.00 | 8.00 | 0.00 | 0.00 | 12.00 |
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am: 1 Easy Mile to warm-up followed by 7 Miles at 6:54/mile, a little off my target 6:40 MP pace, but salvageable given some lingering soreness in my left knee (having trouble kicking this); 8 Miles total in 56:40.
pm: 3 Easy Miles followed by 1 Mile at 6:48 (4X200m striders) on treadmill set to 1.0 inclind; 4 Miles total in 29:18.
Total: 12 Miles, 8 at sub-7:00, 4 Easy. |
| Night Sleep Time: 6.00 | Nap Time: 0.00 | Total Sleep Time: 6.00 |
| | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 2.00 | 4.00 | 4.00 | 0.00 | 10.00 |
| Rainy and windy this morning, so I took the tempo run inside to the treadmill, at noon, in the gym on the 27th floor of my office building. Interesting run today, and I'm not sure how I feel about it. I just know I was completed wiped out by the time it was over...and I'm not sure that I should have been. After 1 Easy Mile and 1 Mile at slow MP (6:58), I ran 4 Miles at 6:18/mile. After a 90 second walk to recover, during which I drank about 8 ounces of gatorade (gym was really hot and stuffy today), I ran 1 Mile at MP (6:40) and a 1 Easy Mile to fully recover. After another 20 second gatorade break, I ran 2 Miles at slow MP and MP, respectively. 10 Miles total, 2 Easy, 2 at slow MP, 2 at MP, and 4 at just below my TP, which is approximately 6:20/mile. Total time on treadmill, including 2:00 minutes of walking recovery during the workout, was appoximately 70 minutes. Wesley |
| Night Sleep Time: 7.00 | Nap Time: 0.00 | Total Sleep Time: 7.00 |
| | Comments(1) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.50 | 6.00 | 0.00 | 2.50 | 16.00 |
| am: 8 Miles in 53:30 on a cool morning, 47 degrees, with a steady wind out of the southwest. Modified speed work this morning following 1 Easy Mile and 3 Miles just below MP (6:40). As to the aforementioned speed work, I ran 9 X 90 second repeats with 90 seconds of jogging between repeats; end result was about 2.5 Miles at 80-90% effort. pm: 8 Miles in 60:00 on treadmill set to 1.0 incline. 2 Easy Miles, 3 Miles a little less easy, and 3 Miles at slow MP (6:58/mile). Total: 16 Miles,8.5 of which was good stuff. 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 | | 5.00 | 1.00 | 0.00 | 0.00 | 6.00 |
| 6 Miles in 42:54 on a cool, early morning run in my West Little Rock neighborhood. Ran easy and comfortably this morning in preparation for an 18-miler tomorrow. Moving my long-run up a day to Friday to squeeze an extra day of rest in as I move into a race week (Soaring Wings Half-Marathon in Conway, Arkansas on October 29). Wesley |
| Night Sleep Time: 5.50 | Nap Time: 0.00 | Total Sleep Time: 5.50 |
| | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 19.00 | 0.00 | 0.00 | 19.00 |
| 19 Miles in 2:02:13 (6:26/mile) on a beautiful, mid-morning run on the Little Rock / North Little Rock River Trail along and across (twice) the mighty Arkansas River. I'm off work today, and after dropping my kids off at pre-school, I headed down to Two-Rivers Park at the west end of the Twin Cities' River Trail. Headed east along the trail, which passes through downtown Little Rock, then crossed the Broadway Bridge into North Little Rock before turning back east along the River Trail. Weaved through Burns Park Soccer Complex to build in a couple extra miles, crossed back over into Little Rock via the "Big Dam Bridge" (pedestrian bridge), and finished strong with a 6:15 mile. Felt great today, shooting GU Roctane at Mile 7 and Mile 14, but otherwise, avoiding hydration and bio breaks. Very consistent pacing for first 12 Miles, which I ran right at 6:20/mile. Stayed strong for final 7 Miles, which hovered between 6:20 and 6:40/mile. Wesley |
| Night Sleep Time: 8.00 | Nap Time: 0.00 | Total Sleep Time: 8.00 |
| | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.00 | 0.00 | 0.00 | 0.00 | 4.00 |
| Trouble sleeping past 5:00 am...natural alarm clock, bio-rythms, obsessiveness, etc. Opted for an easy 4-miler to hit 70 for the week and to work out a little soreness after one of my better training week's to date. Perfect Fall morning (42 degrees) with no wind. Taking tomorrow off and scaling back next week. Wesley |
| Night Sleep Time: 7.00 | Nap Time: 0.00 | Total Sleep Time: 7.00 |
| | Comments(1) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 26.50 | 38.00 | 4.00 | 2.50 | 71.00 |
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| Night Sleep Time: 46.00 | Nap Time: 0.00 | Total Sleep Time: 46.00 | |
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